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Arborio rice vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between Arborio rice and Bulgur?

  • Arborio rice is richer in Selenium, Folate, Vitamin B1, and Iron, yet Bulgur is richer in Manganese, and Magnesium.
  • Arborio rice's daily need coverage for Selenium is 13% higher.
  • Arborio rice has 3 times more Folate than Bulgur. Arborio rice has 59µg of Folate, while Bulgur has 18µg.

We used Rice, white, short-grain, enriched, cooked and Bulgur, cooked types in this comparison.

Infographic

Arborio rice vs Bulgur infographic
Infographic link

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 Iron +52.1%
Contains less Sodium -100%
Contains more Selenium +1150%
Contains more Calcium +900%
Contains more Magnesium +300%
Contains more Phosphorus +21.2%
Contains more Potassium +161.5%
Contains more Zinc +42.5%
Contains more Manganese +70.6%
Equal in Copper - 0.075
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Iron +52.1%
Contains less Sodium -100%
Contains more Selenium +1150%
Contains more Calcium +900%
Contains more Magnesium +300%
Contains more Phosphorus +21.2%
Contains more Potassium +161.5%
Contains more Zinc +42.5%
Contains more Manganese +70.6%
Equal in Copper - 0.075

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.
:
5
Bulgur
Contains more Vitamin B1 +187.7%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B5 +15.4%
Contains more Folate +227.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +40.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
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%
Contains more Vitamin B1 +187.7%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B5 +15.4%
Contains more Folate +227.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +40.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +54.6%
Contains more Protein +30.5%
Contains more Fats +26.3%
Contains more Water +13.5%
Contains more Other +78.9%
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Carbs +54.6%
Contains more Protein +30.5%
Contains more Fats +26.3%
Contains more Water +13.5%
Contains more Other +78.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +87.1%
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +96%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +87.1%
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Bulgur Opinion
Net carbs 28.73g 14.08g Arborio rice
Protein 2.36g 3.08g Bulgur
Fats 0.19g 0.24g Bulgur
Carbs 28.73g 18.58g Arborio rice
Calories 130kcal 83kcal Arborio rice
Sugar 0.1g Arborio rice
Fiber 4.5g Bulgur
Calcium 1mg 10mg Bulgur
Iron 1.46mg 0.96mg Arborio rice
Magnesium 8mg 32mg Bulgur
Phosphorus 33mg 40mg Bulgur
Potassium 26mg 68mg Bulgur
Sodium 0mg 5mg Arborio rice
Zinc 0.4mg 0.57mg Bulgur
Copper 0.072mg 0.075mg Bulgur
Manganese 0.357mg 0.609mg Bulgur
Selenium 7.5µg 0.6µg Arborio rice
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.164mg 0.057mg Arborio rice
Vitamin B2 0.016mg 0.028mg Bulgur
Vitamin B3 1.493mg 1mg Arborio rice
Vitamin B5 0.397mg 0.344mg Arborio rice
Vitamin B6 0.059mg 0.083mg Bulgur
Folate 59µg 18µg Arborio rice
Vitamin K 0.5µg Bulgur
Tryptophan 0.027mg 0.048mg Bulgur
Threonine 0.084mg 0.089mg Bulgur
Isoleucine 0.102mg 0.114mg Bulgur
Leucine 0.195mg 0.208mg Bulgur
Lysine 0.085mg 0.085mg
Methionine 0.056mg 0.048mg Arborio rice
Phenylalanine 0.126mg 0.145mg Bulgur
Valine 0.144mg 0.139mg Arborio rice
Histidine 0.056mg 0.071mg Bulgur
Saturated Fat 0.051g 0.042g Bulgur
Monounsaturated Fat 0.058g 0.031g Arborio rice
Polyunsaturated fat 0.05g 0.098g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Bulgur
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
13%
Arborio rice
8%
Bulgur
Minerals Daily Need Coverage Score
20%
Arborio rice
21%
Bulgur

Comparison summary

Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
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.

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.