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  6. Bulgur dry vs. Brown rice

Bulgur dry vs. Brown rice — In-Depth Nutrition Comparison

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How are Bulgur dry and Brown rice different?

  • Bulgur dry has more Manganese, Fiber, Magnesium, Phosphorus, Copper, Iron, Vitamin B6, Vitamin B3, Vitamin B5, and Zinc than Brown rice.
  • Daily need coverage for Manganese from Bulgur dry is 90% higher.
  • Bulgur dry contains 8 times more Fiber than Brown rice. While Bulgur dry contains 12.5g of Fiber, Brown rice contains only 1.6g.

Bulgur, dry and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Bulgur dry vs Brown 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.
Bulgur dry
Bulgur dry
8
:
2
Brown rice
Brown rice
Contains more Calcium +1066.7%
Contains more Iron +339.3%
Contains more Magnesium +320.5%
Contains more Phosphorus +191.3%
Contains more Potassium +376.7%
Contains more Zinc +171.8%
Contains more Copper +216%
Contains more Manganese +212.9%
Contains less Sodium -76.5%
Contains more Selenium +152.2%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1066.7%
Contains more Iron +339.3%
Contains more Magnesium +320.5%
Contains more Phosphorus +191.3%
Contains more Potassium +376.7%
Contains more Zinc +171.8%
Contains more Copper +216%
Contains more Manganese +212.9%
Contains less Sodium -76.5%
Contains more Selenium +152.2%

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.
Bulgur dry
Bulgur dry
8
:
1
Brown rice
Brown rice
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 Folate +200%
Contains more Vitamin K +850%
Contains more Vitamin E +183.3%
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 Folate +200%
Contains more Vitamin K +850%
Contains more Vitamin E +183.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Brown rice
Brown rice
Contains more Protein +348.5%
Contains more Fats +37.1%
Contains more Carbs +196.6%
Contains more Other +243.2%
Contains more Water +680.8%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +348.5%
Contains more Fats +37.1%
Contains more Carbs +196.6%
Contains more Other +243.2%
Contains more Water +680.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Brown rice
Brown rice
Contains less Saturated Fat -10.8%
Contains more Polyunsaturated fat +47.8%
Contains more Monounsaturated Fat +113.3%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -10.8%
Contains more Polyunsaturated fat +47.8%
Contains more Monounsaturated Fat +113.3%

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Brown rice Opinion
Net carbs 63.37g 23.98g Bulgur dry
Protein 12.29g 2.74g Bulgur dry
Fats 1.33g 0.97g Bulgur dry
Carbs 75.87g 25.58g Bulgur dry
Calories 342kcal 123kcal Bulgur dry
Starch 24.79g Brown rice
Sugar 0.41g 0.24g Brown rice
Fiber 12.5g 1.6g Bulgur dry
Calcium 35mg 3mg Bulgur dry
Iron 2.46mg 0.56mg Bulgur dry
Magnesium 164mg 39mg Bulgur dry
Phosphorus 300mg 103mg Bulgur dry
Potassium 410mg 86mg Bulgur dry
Sodium 17mg 4mg Brown rice
Zinc 1.93mg 0.71mg Bulgur dry
Copper 0.335mg 0.106mg Bulgur dry
Manganese 3.048mg 0.974mg Bulgur dry
Selenium 2.3µg 5.8µg Brown rice
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.17mg Brown rice
Vitamin B1 0.232mg 0.178mg Bulgur dry
Vitamin B2 0.115mg 0.069mg Bulgur dry
Vitamin B3 5.114mg 2.561mg Bulgur dry
Vitamin B5 1.045mg 0.38mg Bulgur dry
Vitamin B6 0.342mg 0.123mg Bulgur dry
Folate 27µg 9µg Bulgur dry
Vitamin K 1.9µg 0.2µg Bulgur dry
Tryptophan 0.19mg 0.033mg Bulgur dry
Threonine 0.354mg 0.095mg Bulgur dry
Isoleucine 0.455mg 0.109mg Bulgur dry
Leucine 0.83mg 0.214mg Bulgur dry
Lysine 0.339mg 0.099mg Bulgur dry
Methionine 0.19mg 0.058mg Bulgur dry
Phenylalanine 0.58mg 0.133mg Bulgur dry
Valine 0.554mg 0.151mg Bulgur dry
Histidine 0.285mg 0.066mg Bulgur dry
Saturated Fat 0.232g 0.26g Bulgur dry
Monounsaturated Fat 0.173g 0.369g Brown rice
Polyunsaturated fat 0.541g 0.366g Bulgur dry
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Bulgur dry
14%
Brown rice
Minerals Daily Need Coverage Score
96%
Bulgur dry
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 19)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (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)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.