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Bulgur vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.36g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.155g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 12)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Rice
Lower in Sugars ok
Lower in Sodium 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 Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Bulgur
10
Rice
Mineral Summary Score
49
Bulgur
9
Rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
7
:
1
Rice
Contains more Iron +105%
Contains more Calcium +250%
Contains more Potassium +1071.4%
Contains more Magnesium +1266.7%
Contains more Copper +385.5%
Contains more Zinc +293.9%
Contains more Phosphorus +597.7%
Contains less Sodium -94.1%
Contains more Iron +105%
Contains more Calcium +250%
Contains more Potassium +1071.4%
Contains more Magnesium +1266.7%
Contains more Copper +385.5%
Contains more Zinc +293.9%
Contains more Phosphorus +597.7%
Contains less Sodium -94.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
8
:
1
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +784.6%
Contains more Vitamin B3 +246.5%
Contains more Vitamin B5 +167.9%
Contains more Vitamin B6 +267.7%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +784.6%
Contains more Vitamin B3 +246.5%
Contains more Vitamin B5 +167.9%
Contains more Vitamin B6 +267.7%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
74%
Bulgur
16%
Rice
Carbohydrates
76%
Bulgur
28%
Rice
Fats
6%
Bulgur
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Rice Opinion
Calories 342 130 Bulgur
Protein 12.29 2.69 Bulgur
Fats 1.33 0.28 Bulgur
Vitamin C 0 0
Carbs 75.87 28.17 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 1.2 Bulgur
Calcium 35 10 Bulgur
Potassium 410 35 Bulgur
Magnesium 164 12 Bulgur
Sugars 0.41 0.05 Bulgur
Fiber 12.5 0.4 Bulgur
Copper 0.335 0.069 Bulgur
Zinc 1.93 0.49 Bulgur
Starch
Phosphorus 300 43 Bulgur
Sodium 17 1 Rice
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.04 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.163 Bulgur
Vitamin B2 0.115 0.013 Bulgur
Vitamin B3 5.114 1.476 Bulgur
Vitamin B5 1.045 0.39 Bulgur
Vitamin B6 0.342 0.093 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0 Bulgur
Folic acid (B9) 0 55 Rice
Trans Fat
Saturated Fat 0.232 0.077 Rice
Monounsaturated Fat 0.173 0.088 Bulgur
Polyunsaturated fat 0.541 0.076 Bulgur
Tryptophan 0.19 0.031 Bulgur
Threonine 0.354 0.096 Bulgur
Isoleucine 0.455 0.116 Bulgur
Leucine 0.83 0.222 Bulgur
Lysine 0.339 0.097 Bulgur
Methionine 0.19 0.063 Bulgur
Phenylalanine 0.58 0.144 Bulgur
Valine 0.554 0.164 Bulgur
Histidine 0.285 0.063 Bulgur
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.