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Bulgur vs. Glutinous rice — In-Depth Nutrition Comparison

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How are Bulgur and Glutinous rice different?

  • Bulgur is richer in Manganese, Fiber, Iron, and Magnesium, while Glutinous rice is higher in Selenium.
  • Bulgur covers your daily need of Manganese 15% more than Glutinous rice.
  • Bulgur contains 18 times more Folate than Glutinous rice. Bulgur contains 18µg of Folate, while Glutinous rice contains 1µg.

Bulgur, cooked and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Bulgur vs Glutinous rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +400%
Contains more Iron +585.7%
Contains more Magnesium +540%
Contains more Phosphorus +400%
Contains more Potassium +580%
Contains more Zinc +39%
Contains more Copper +53.1%
Contains more Manganese +132.4%
Contains more Selenium +833.3%
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +400%
Contains more Iron +585.7%
Contains more Magnesium +540%
Contains more Phosphorus +400%
Contains more Potassium +580%
Contains more Zinc +39%
Contains more Copper +53.1%
Contains more Manganese +132.4%
Contains more Selenium +833.3%
Equal in Sodium - 5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185%
Contains more Vitamin B2 +115.4%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +219.2%
Contains more Folate +1700%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185%
Contains more Vitamin B2 +115.4%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +219.2%
Contains more Folate +1700%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52.5%
Contains more Fats +26.3%
Contains more Other +385.7%
Contains more Carbs +13.5%
Equal in Water - 76.63
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +52.5%
Contains more Fats +26.3%
Contains more Other +385.7%
Contains more Carbs +13.5%
Equal in Water - 76.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +42%
Contains more Monounsaturated Fat +125.8%
Equal in Saturated Fat - 0.039
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Polyunsaturated fat +42%
Contains more Monounsaturated Fat +125.8%
Equal in Saturated Fat - 0.039

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Glutinous rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Glutinous rice Opinion
Net carbs 14.08g 20.09g Glutinous rice
Protein 3.08g 2.02g Bulgur
Fats 0.24g 0.19g Bulgur
Carbs 18.58g 21.09g Glutinous rice
Calories 83kcal 97kcal Glutinous rice
Sugar 0.1g 0.05g Glutinous rice
Fiber 4.5g 1g Bulgur
Calcium 10mg 2mg Bulgur
Iron 0.96mg 0.14mg Bulgur
Magnesium 32mg 5mg Bulgur
Phosphorus 40mg 8mg Bulgur
Potassium 68mg 10mg Bulgur
Sodium 5mg 5mg
Zinc 0.57mg 0.41mg Bulgur
Copper 0.075mg 0.049mg Bulgur
Manganese 0.609mg 0.262mg Bulgur
Selenium 0.6µg 5.6µg Glutinous rice
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg 0.04mg Glutinous rice
Vitamin B1 0.057mg 0.02mg Bulgur
Vitamin B2 0.028mg 0.013mg Bulgur
Vitamin B3 1mg 0.29mg Bulgur
Vitamin B5 0.344mg 0.215mg Bulgur
Vitamin B6 0.083mg 0.026mg Bulgur
Folate 18µg 1µg Bulgur
Vitamin K 0.5µg 0µg Bulgur
Tryptophan 0.048mg 0.023mg Bulgur
Threonine 0.089mg 0.072mg Bulgur
Isoleucine 0.114mg 0.087mg Bulgur
Leucine 0.208mg 0.167mg Bulgur
Lysine 0.085mg 0.073mg Bulgur
Methionine 0.048mg 0.047mg Bulgur
Phenylalanine 0.145mg 0.108mg Bulgur
Valine 0.139mg 0.123mg Bulgur
Histidine 0.071mg 0.047mg Bulgur
Saturated Fat 0.042g 0.039g Glutinous rice
Monounsaturated Fat 0.031g 0.07g Glutinous rice
Polyunsaturated fat 0.098g 0.069g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
3%
Glutinous rice
Minerals Daily Need Coverage Score
21%
Bulgur
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.