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  6. Bulgur dry vs. Wild rice

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

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Differences between bulgur dry and wild rice

  • Wild rice contains less manganese, fiber, magnesium, phosphorus, vitamin B3, copper, iron, vitamin B5, vitamin B6, and vitamin B1 than bulgur dry.
  • Bulgur dry's daily need coverage for manganese is 120% higher.
  • Wild rice contains 7 times less fiber than bulgur dry. Bulgur dry contains 12.5g of fiber, while wild rice contains 1.8g.

The food types used in this comparison are Bulgur, dry and Wild rice, cooked.

Infographic

Bulgur dry vs Wild 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +305.9%
Contains more IronIron +310%
Contains more CopperCopper +176.9%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +265.9%
Contains more ManganeseManganese +980.9%
Contains more SeleniumSelenium +187.5%
Contains less SodiumSodium -82.4%

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +346.2%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin B3Vitamin B3 +297.4%
Contains more Vitamin B5Vitamin B5 +578.6%
Contains more Vitamin B6Vitamin B6 +153.3%
Contains more Vitamin KVitamin K +280%
Contains more CholineCholine +175.5%
Contains more Vitamin EVitamin E +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Wild rice DV% diff.
Manganese 3.048mg 0.282mg 120%
Fiber 12.5g 1.8g 43%
Magnesium 164mg 32mg 31%
Phosphorus 300mg 82mg 31%
Copper 0.335mg 0.121mg 24%
Vitamin B3 5.114mg 1.287mg 24%
Iron 2.46mg 0.6mg 23%
Carbs 75.87g 21.34g 18%
Vitamin B5 1.045mg 0.154mg 18%
Protein 12.29g 3.99g 17%
Vitamin B6 0.342mg 0.135mg 16%
Vitamin B1 0.232mg 0.052mg 15%
Calories 342kcal 101kcal 12%
Potassium 410mg 101mg 9%
Zinc 1.93mg 1.34mg 5%
Calcium 35mg 3mg 3%
Choline 28.1mg 10.2mg 3%
Selenium 2.3µg 0.8µg 3%
Polyunsaturated fat 0.541g 0.213g 2%
Vitamin B2 0.115mg 0.087mg 2%
Fats 1.33g 0.34g 2%
Vitamin E 0.06mg 0.24mg 1%
Sodium 17mg 3mg 1%
Vitamin K 1.9µg 0.5µg 1%
Saturated fat 0.232g 0.049g 1%
Net carbs 63.37g 19.54g N/A
Sugar 0.41g 0.73g N/A
Folate 27µg 26µg 0%
Monounsaturated fat 0.173g 0.05g 0%
Tryptophan 0.19mg 0.049mg 0%
Threonine 0.354mg 0.127mg 0%
Isoleucine 0.455mg 0.167mg 0%
Leucine 0.83mg 0.276mg 0%
Lysine 0.339mg 0.17mg 0%
Methionine 0.19mg 0.119mg 0%
Phenylalanine 0.58mg 0.195mg 0%
Valine 0.554mg 0.232mg 0%
Histidine 0.285mg 0.104mg 0%
Fructose 0.2g 0%

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +208%
Contains more FatsFats +291.2%
Contains more CarbsCarbs +255.5%
Contains more OtherOther +277.5%
Contains more WaterWater +721.4%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +246%
Contains more Poly. FatPolyunsaturated fat +154%
Contains less Sat. FatSaturated fat -78.9%

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.