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 for 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 has a lower glycemic index (47) than brown rice (66).
Bulgur, dry and Rice, brown, long-grain, cooked are the varieties used in this article.
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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 MagnesiumMagnesium | +320.5% |
| Contains more CalciumCalcium | +1066.7% |
| Contains more PotassiumPotassium | +376.7% |
| Contains more IronIron | +339.3% |
| Contains more CopperCopper | +216% |
| Contains more ZincZinc | +171.8% |
| Contains more PhosphorusPhosphorus | +191.3% |
| Contains more ManganeseManganese | +212.9% |
| Contains less SodiumSodium | -76.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +30.3% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +99.7% |
| Contains more Vitamin B5Vitamin B5 | +175% |
| Contains more Vitamin B6Vitamin B6 | +178% |
| Contains more Vitamin KVitamin K | +850% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +205.4% |
| Contains more Vitamin EVitamin E | +183.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +348.5% |
| Contains more FatsFats | +37.1% |
| Contains more CarbsCarbs | +196.6% |
| Contains more OtherOther | +243.2% |
| Contains more WaterWater | +680.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -10.8% |
| Contains more Poly. FatPolyunsaturated fat | +47.8% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 3.048mg | 0.974mg | 90% |
| Fiber | 12.5g | 1.6g | 44% |
| Magnesium | 164mg | 39mg | 30% |
| Phosphorus | 300mg | 103mg | 28% |
| Copper | 0.335mg | 0.106mg | 25% |
| Iron | 2.46mg | 0.56mg | 24% |
| Protein | 12.29g | 2.74g | 19% |
| Vitamin B6 | 0.342mg | 0.123mg | 17% |
| Carbs | 75.87g | 25.58g | 17% |
| Vitamin B3 | 5.114mg | 2.561mg | 16% |
| Vitamin B5 | 1.045mg | 0.38mg | 13% |
| Zinc | 1.93mg | 0.71mg | 11% |
| Calories | 342kcal | 123kcal | 11% |
| Potassium | 410mg | 86mg | 10% |
| Starch | 24.79g | 10% | |
| Selenium | 2.3µg | 5.8µg | 6% |
| Folate | 27µg | 9µg | 5% |
| Vitamin B1 | 0.232mg | 0.178mg | 5% |
| Vitamin B2 | 0.115mg | 0.069mg | 4% |
| Calcium | 35mg | 3mg | 3% |
| Choline | 28.1mg | 9.2mg | 3% |
| Vitamin E | 0.06mg | 0.17mg | 1% |
| Sodium | 17mg | 4mg | 1% |
| Vitamin K | 1.9µg | 0.2µg | 1% |
| Fats | 1.33g | 0.97g | 1% |
| Polyunsaturated fat | 0.541g | 0.366g | 1% |
| Net carbs | 63.37g | 23.98g | N/A |
| Sugar | 0.41g | 0.24g | N/A |
| Saturated fat | 0.232g | 0.26g | 0% |
| Monounsaturated fat | 0.173g | 0.369g | 0% |
| Tryptophan | 0.19mg | 0.033mg | 0% |
| Threonine | 0.354mg | 0.095mg | 0% |
| Isoleucine | 0.455mg | 0.109mg | 0% |
| Leucine | 0.83mg | 0.214mg | 0% |
| Lysine | 0.339mg | 0.099mg | 0% |
| Methionine | 0.19mg | 0.058mg | 0% |
| Phenylalanine | 0.58mg | 0.133mg | 0% |
| Valine | 0.554mg | 0.151mg | 0% |
| Histidine | 0.285mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
28%
13%
Minerals Daily Need Coverage Score
96%
32%
Comparison summary
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2)