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Brown rice vs Bulgur - 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.
Brown rice Bulgur
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
Brown rice Bulgur
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
10
Brown rice
20
Bulgur
Mineral Summary Score
14
Brown rice
49
Bulgur

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
:
7
Bulgur
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%
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%

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
:
7
Bulgur
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%
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%

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
16%
Brown rice
74%
Bulgur
Carbohydrates
26%
Brown rice
76%
Bulgur
Fats
4%
Brown rice
6%
Bulgur

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