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Bulgur dry vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Bulgur dry and Rice?

  • Bulgur dry is richer than Rice in Manganese, Fiber, Phosphorus, Magnesium, Copper, Vitamin B3, Vitamin B6, Iron, Vitamin B5, and Zinc.
  • Bulgur dry's daily need coverage for Manganese is 112% more.
  • Bulgur dry has 31 times more Fiber than Rice. While Bulgur dry has 12.5g of Fiber, Rice has only 0.4g.

We used Bulgur, dry and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Bulgur dry vs Rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +1071.4%
Contains more IronIron +105%
Contains more CopperCopper +385.5%
Contains more ZincZinc +293.9%
Contains more PhosphorusPhosphorus +597.7%
Contains more ManganeseManganese +545.8%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +226.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Rice
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +50%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +246.5%
Contains more Vitamin B5Vitamin B5 +167.9%
Contains more Vitamin B6Vitamin B6 +267.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1238.1%
Contains more FolateFolate +114.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +356.9%
Contains more FatsFats +375%
Contains more CarbsCarbs +169.3%
Contains more OtherOther +259.5%
Contains more WaterWater +660.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +96.6%
Contains more Poly. FatPolyunsaturated fat +611.8%
Contains less Sat. FatSaturated Fat -66.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Rice
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Bulgur dry Rice Opinion
Calories 342kcal 130kcal Bulgur dry
Protein 12.29g 2.69g Bulgur dry
Fats 1.33g 0.28g Bulgur dry
Net carbs 63.37g 27.77g Bulgur dry
Carbs 75.87g 28.17g Bulgur dry
Magnesium 164mg 12mg Bulgur dry
Calcium 35mg 10mg Bulgur dry
Potassium 410mg 35mg Bulgur dry
Iron 2.46mg 1.2mg Bulgur dry
Sugar 0.41g 0.05g Rice
Fiber 12.5g 0.4g Bulgur dry
Copper 0.335mg 0.069mg Bulgur dry
Zinc 1.93mg 0.49mg Bulgur dry
Phosphorus 300mg 43mg Bulgur dry
Sodium 17mg 1mg Rice
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.04mg Bulgur dry
Manganese 3.048mg 0.472mg Bulgur dry
Selenium 2.3µg 7.5µg Rice
Vitamin B1 0.232mg 0.163mg Bulgur dry
Vitamin B2 0.115mg 0.013mg Bulgur dry
Vitamin B3 5.114mg 1.476mg Bulgur dry
Vitamin B5 1.045mg 0.39mg Bulgur dry
Vitamin B6 0.342mg 0.093mg Bulgur dry
Vitamin K 1.9µg 0µg Bulgur dry
Folate 27µg 58µg Rice
Choline 28.1mg 2.1mg Bulgur dry
Saturated Fat 0.232g 0.077g Rice
Monounsaturated Fat 0.173g 0.088g Bulgur dry
Polyunsaturated fat 0.541g 0.076g Bulgur dry
Tryptophan 0.19mg 0.031mg Bulgur dry
Threonine 0.354mg 0.096mg Bulgur dry
Isoleucine 0.455mg 0.116mg Bulgur dry
Leucine 0.83mg 0.222mg Bulgur dry
Lysine 0.339mg 0.097mg Bulgur dry
Methionine 0.19mg 0.063mg Bulgur dry
Phenylalanine 0.58mg 0.144mg Bulgur dry
Valine 0.554mg 0.164mg Bulgur dry
Histidine 0.285mg 0.063mg Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
28%
Bulgur dry
12%
Rice
Minerals Daily Need Coverage Score
96%
Bulgur dry
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (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 dry
Bulgur dry is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.