Bulgur vs. Rice: Which Is The Right Choice For You?

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by Zvart Movsisyan | Last updated on March 27, 2024

Medically reviewed by Arpi Gasparyan

Summary

Bulgur is significantly higher in dietary fiber compared to rice. Bulgur is also higher in protein and nearly 10 grams lower in carbs.

Bulgur is undoubtedly the winner in vitamin content, being richer in most vitamins, particularly vitamin B1 and folate. Bulgur is also richer in manganese, magnesium, zinc, and copper, whereas rice is richer in iron and over 10 times richer in selenium.

Bulgur and brown rice are healthier than white rice; however, the final choice is up to the consumer, as in some health conditions, one or the other should be avoided.

Table of contents

Introduction

Storing and Preparation Time

Uses

Nutrition

Macronutrients and Calories

Calories
Macronutrients

Vitamins

Minerals

Glycemic Index

Acidity

Health Impact: Benefits & Downsides

Cardiovascular Health

Diabetes

Digestive Health

Metal Poisoning

References

Introduction

Bulgur is a yellow-colored whole-grain wheat product that is precooked, dried, slightly scoured, pounded, or ground. It is known as the first food processed by man. Rice is a popular food for over half of the world's population. The most common type is white rice, a processed grain with its husk, bran, and germ removed.

Which features contribute to the significant and increasing usage? We gained insight into scientific aspects and revealed these grains' comparative advantages and disadvantages to find the answer.

Storing and Preparation Time

Bulgur is resistant to mold contamination, larva formation, and insect attacks. Bulgur remains fresh for up to six months at 37 degrees Celsius.

The shelf life of rice depends on the type. Most rice types have an indefinite shelf life, except for brown rice, whose higher oil content makes it easier to spoil. White rice, by contrast, can be kept for almost indeterminate periods.

Regarding preparation time, bulgur is partially cooked; it needs very little time for preparation, whereas rice requires more time to cook.

Uses

Bulgur is commonly used in Middle Eastern dishes, such as salads (tabbouleh), pilaf, stews, and soups.

Rice is often boiled and used as a side dish.

Bulgur and rice can be substituted for each other, couscous, quinoa, and buckwheat in many recipes.

Nutrition

The nutritional values in this article are presented for 100g of cooked bulgur and long-grain white rice (enriched with iron, vitamin B1 (thiamine), vitamin B3 (niacin), and vitamin B9 or folate).

Macronutrients and Calories

Rice is denser in nutrients than bulgur. Rice has more calories and carbs, whereas bulgur has significantly more dietary fiber and slightly more protein.

Both are equally low in fat.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rice

Bulgur

Contains more Fats +16.7%

Contains more Carbs +51.6%

Contains more Other +23.5%

Contains more Protein +14.5%

Contains more Water +13.6%

Rice

Protein: 2.69 g

Fats: 0.28 g

Carbs: 28.17 g

Water: 68.44 g

Other: 0.42 g

Bulgur

Protein: 3.08 g

Fats: 0.24 g

Carbs: 18.58 g

Water: 77.76 g

Other: 0.34 g

Contains more Fats +16.7%

Contains more Carbs +51.6%

Contains more Other +23.5%

Contains more Protein +14.5%

Contains more Water +13.6%

Calories

Rice provides 47 calories more than bulgur. Rice provides 130 calories, whereas bulgur provides 83.

Macronutrients

Bulgur contains 3.1g of protein, whereas rice contains 2.7g. Both contain negligible amounts of fat.

A 100g of rice contains 28.17g of carbohydrates, 98% of which are net carbs, and only 2% (0.4g) is dietary fiber. Comparably, bulgur contains 18.58g of carbohydrates, 75.8% of which are net carbs, and 24.2% (4.5g) is dietary fiber.

Brown rice contains 25.58g of carbs, 93% of which are net carbs, and 7% (1.6g) is dietary fiber.

Vitamins

Rice and bulgur are good sources of B-complex vitamins, with rice being richer in most.

Rice is 2.85 times richer in vitamin B1 (thiamine) and 3.2 times richer in vitamin B9 (folate). Rice is also somewhat richer in other B-complex vitamins except for vitamin B2, which is higher in bulgur.

Both grains are nearly or completely absent in vitamin B12, vitamin C, vitamin D, vitamin A, vitamin E, and vitamin K.

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.

Rice

Bulgur

Contains more Vitamin E +300%

Contains more Vitamin B1 +186%

Contains more Vitamin B3 +47.6%

Contains more Vitamin B5 +13.4%

Contains more Vitamin B6 +12%

Contains more Folate +222.2%

Contains more Vitamin A +∞%

Contains more Vitamin B2 +115.4%

Contains more Vitamin K +∞%

Rice

Bulgur

Contains more Vitamin E +300%

Contains more Vitamin B1 +186%

Contains more Vitamin B3 +47.6%

Contains more Vitamin B5 +13.4%

Contains more Vitamin B6 +12%

Contains more Folate +222.2%

Contains more Vitamin A +∞%

Contains more Vitamin B2 +115.4%

Contains more Vitamin K +∞%

Minerals

Rice and bulgur are great manganese sources, with bulgur being richer in it. Bulgur is also richer in magnesium, zinc, and copper.

Rice, on the other hand, is over 10 times richer in selenium; it is also richer in iron.

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.

Rice

Bulgur

Contains more Iron +25%

Contains less Sodium -80%

Contains more Selenium +1150%

Contains more Magnesium +166.7%

Contains more Potassium +94.3%

Contains more Zinc +16.3%

Contains more Manganese +29%

Equal in Calcium - 10

Equal in Phosphorus - 40

Equal in Copper - 0.075

Rice

Bulgur

Contains more Iron +25%

Contains less Sodium -80%

Contains more Selenium +1150%

Contains more Magnesium +166.7%

Contains more Potassium +94.3%

Contains more Zinc +16.3%

Contains more Manganese +29%

Equal in Calcium - 10

Equal in Phosphorus - 40

Equal in Copper - 0.075

Glycemic Index

The glycemic index of bulgur is lower than that of rice. Bulgur is considered a low-GI food, while rice is a medium to high-GI food, so its consumption can raise blood glucose levels.

According to The International Tables of Glycemic Indices, boiled bulgur has a glycemic index of 47, whereas rice has a glycemic index of 60 and a high glycemic load of 26.

The insulin indices of white and brown rice are 79 and 62, respectively.

The glycemic load and insulin index of bulgur are yet to be calculated.

Acidity

Acidity can be measured using the PRAL values of foods, showing how much base or acid the organism produces from the given food.

The PRAL value of bulgur is 0.6, whereas the PRAL value of rice is 1.7, making rice more acidic or acid-producing.

Health Impact: Benefits & Downsides

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Some studies show long-term white and brown rice consumption doesn't increase the risk of heart disease. Additionally, scientific studies have shown that rice peptides have the ability to inhibit ACE activity, which is similar to the action of some antihypertensive drugs like Lisinopril and Captopril (1, 2). The effect of bulgur on ACE activity is unknown.

In addition to this, the rice-fruit-sugar diet is considered to be one of the most effective diets for managing hypertension. This diet has been proven to lead to a significant reduction of at least 20 mm Hg in mean arterial pressure (3).

Bulgur, as a whole wheat product, due to being rich in fiber and phytochemicals, is associated with a decreased cardiovascular risk (4, 5, 6).

Diabetes

Whole grain products are rich in insoluble fiber, which is studied to improve glucose tolerance and immunity and reduce inflammation, thus, showing protective activity against type 2 diabetes (7).

Substituting white rice with brown rice may reduce the risk of developing diabetes and reduce blood glucose concentrations (8, 9).

Whole grain bulgur may also have an inverse association with developing type 2 diabetes (4).

Regular white rice consumption may increase the risk of type 2 diabetes. South Asian countries are most likely at greater risk (10).

Digestive Health

Whole-grain brown rice and bulgur are rich in prebiotic fiber, which feeds the gut bacteria and leads to a healthy microbiome (11, 12).

Dietary fiber may also protect against duodenal ulcers, GERD, hemorrhoids, colon cancer, diverticulosis, and IBS development (13).

IBS: Both white and brown rice are considered tolerable for most people with IBS. Conversely, bulgur is high in FODMAPs and may worsen the symptoms.

IBD (Crohn's disease and ulcerative colitis): White rice may relieve diarrhea and can be safely consumed. However, brown rice and bulgur should be avoided.

Celiac disease and gluten intolerance: Bulgur, as a wheat product, contains gluten and should also be excluded from the diet of people with celiac disease and non-celiac gluten sensitivity (gluten intolerance), unlike rice, which is gluten-free.

Metal Poisoning

According to a study published in 2017 that assesses an exposure risk for potentially toxic elements (PTE) in rice and bulgur, a comparison of the determined concentrations to the available standard levels and the levels reported in the literature revealed that cadmium, cobalt, and lead in rice might be of concern. The results of this study showed that health risks associated with PTE exposure through bulgur consumption are lower than those of rice (14).

Rice contains higher arsenic concentrations (160±38 ng/g) than bulgur. Moreover, brown rice retains inorganic arsenic, leading to a higher arsenic concentration than white rice (15, 16).

According to the WHO, long-term arsenic exposure is a risk factor for cancer, heart disease, diabetes, and adverse pregnancy outcomes (17).

References

Author name: Zvart Movsisyan

Education: Medical Biochemistry MD

Last updated: March 27, 2024

Medically reviewed by Arpi Gasparyan

Infographic

Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rice

Bulgur

Contains more Monounsaturated Fat +183.9%

Contains less Saturated Fat -45.5%

Contains more Polyunsaturated fat +28.9%

Rice

Saturated Fat: 0.077 g

Monounsaturated Fat: 0.088 g

Polyunsaturated fat: 0.076 g

Bulgur

Saturated Fat: 0.042 g

Monounsaturated Fat: 0.031 g

Polyunsaturated fat: 0.098 g

Contains more Monounsaturated Fat +183.9%

Contains less Saturated Fat -45.5%

Contains more Polyunsaturated fat +28.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in price
Lower in Saturated Fat
Lower in Glycemic Index
Rich in minerals
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	27.77g	14.08g
Protein	2.69g	3.08g
Fats	0.28g	0.24g
Carbs	28.17g	18.58g
Calories	130kcal	83kcal
Sugar	0.05g	0.1g
Fiber	0.4g	4.5g
Calcium	10mg	10mg
Iron	1.2mg	0.96mg
Magnesium	12mg	32mg
Phosphorus	43mg	40mg
Potassium	35mg	68mg
Sodium	1mg	5mg
Zinc	0.49mg	0.57mg
Copper	0.069mg	0.075mg
Manganese	0.472mg	0.609mg
Selenium	7.5µg	0.6µg
Vitamin A	0IU	2IU
Vitamin E	0.04mg	0.01mg
Vitamin B1	0.163mg	0.057mg
Vitamin B2	0.013mg	0.028mg
Vitamin B3	1.476mg	1mg
Vitamin B5	0.39mg	0.344mg
Vitamin B6	0.093mg	0.083mg
Folate	58µg	18µg
Vitamin K	0µg	0.5µg
Tryptophan	0.031mg	0.048mg
Threonine	0.096mg	0.089mg
Isoleucine	0.116mg	0.114mg
Leucine	0.222mg	0.208mg
Lysine	0.097mg	0.085mg
Methionine	0.063mg	0.048mg
Phenylalanine	0.144mg	0.145mg
Valine	0.164mg	0.139mg
Histidine	0.063mg	0.071mg
Saturated Fat	0.077g	0.042g
Monounsaturated Fat	0.088g	0.031g
Polyunsaturated fat	0.076g	0.098g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

13%

Minerals Daily Need Coverage Score

22%

21%

Comparison summary

Which food is lower in Sugar?

Rice is lower in Sugar (difference - 0.05g)

Which food contains less Sodium?

Rice contains less Sodium (difference - 4mg)

Which food is cheaper?

Rice is cheaper (difference - $1)

Which food is lower in Saturated Fat?

Bulgur is lower in Saturated Fat (difference - 0.035g)

Which food is lower in glycemic index?

Bulgur is lower in glycemic index (difference - 13)

Which food is richer in minerals?

Bulgur is relatively richer in minerals

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.