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Bulgur vs Brown rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 6)
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 Sugars?
Brown rice
Brown rice contains less Sugars (difference - 0.17g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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 Brown rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Brown 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
Brown rice
Mineral Summary Score
49
Bulgur
14
Brown 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
:
Contains more Iron +339.3%
Contains more Calcium +1066.7%
Contains more Potassium +376.7%
Contains more Magnesium +320.5%
Contains more Copper +216%
Contains more Zinc +171.8%
Contains more Phosphorus +191.3%
Contains less Sodium -76.5%
Contains more Iron +339.3%
Contains more Calcium +1066.7%
Contains more Potassium +376.7%
Contains more Magnesium +320.5%
Contains more Copper +216%
Contains more Zinc +171.8%
Contains more Phosphorus +191.3%
Contains less Sodium -76.5%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +178%
Contains more Vitamin K +850%
Contains more Vitamin E +183.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +178%
Contains more Vitamin K +850%
Contains more Vitamin E +183.3%

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%
Brown rice
Carbohydrates
76%
Bulgur
26%
Brown rice
Fats
6%
Bulgur
4%
Brown 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 Brown rice Opinion
Calories 342 123 Bulgur
Protein 12.29 2.74 Bulgur
Fats 1.33 0.97 Bulgur
Vitamin C 0 0
Carbs 75.87 25.58 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.56 Bulgur
Calcium 35 3 Bulgur
Potassium 410 86 Bulgur
Magnesium 164 39 Bulgur
Sugars 0.41 0.24 Bulgur
Fiber 12.5 1.6 Bulgur
Copper 0.335 0.106 Bulgur
Zinc 1.93 0.71 Bulgur
Starch 24.79 Brown rice
Phosphorus 300 103 Bulgur
Sodium 17 4 Brown rice
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.232 0.178 Bulgur
Vitamin B2 0.115 0.069 Bulgur
Vitamin B3 5.114 2.561 Bulgur
Vitamin B5 1.045 0.38 Bulgur
Vitamin B6 0.342 0.123 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0.2 Bulgur
Folic acid (B9) 0 0
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.26 Bulgur
Monounsaturated Fat 0.173 0.369 Brown rice
Polyunsaturated fat 0.541 0.366 Bulgur
Tryptophan 0.19 0.033 Bulgur
Threonine 0.354 0.095 Bulgur
Isoleucine 0.455 0.109 Bulgur
Leucine 0.83 0.214 Bulgur
Lysine 0.339 0.099 Bulgur
Methionine 0.19 0.058 Bulgur
Phenylalanine 0.58 0.133 Bulgur
Valine 0.554 0.151 Bulgur
Histidine 0.285 0.066 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.