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Bulgur dry vs Wild rice - In-Depth Nutrition Comparison

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Significant differences between Bulgur dry and Wild rice

  • Bulgur dry has more Manganese, Fiber, Vitamin B1, and Iron, however Wild rice is richer in Zinc, Copper, Phosphorus, Folate, Vitamin B2, and Vitamin B3.
  • Bulgur dry covers your daily Manganese needs 75% more than Wild rice.
  • Wild rice has 2 times less Vitamin B1 than Bulgur dry. Bulgur dry has 0.232mg of Vitamin B1, while Wild rice has 0.115mg.

Specific food types used in this comparison are Bulgur, dry and Wild rice, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
2
:
6
Wild rice
Wild rice
Contains more Calcium +66.7%
Contains more Iron +25.5%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Contains more Zinc +208.8%
Contains more Copper +56.4%
Equal in Magnesium - 177
Equal in Potassium - 427
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +66.7%
Contains more Iron +25.5%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Contains more Zinc +208.8%
Contains more Copper +56.4%
Equal in Magnesium - 177
Equal in Potassium - 427

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
1
:
7
Wild rice
Wild rice
Contains more Vitamin B1 +101.7%
Contains more Vitamin A +111.1%
Contains more Vitamin E +1266.7%
Contains more Vitamin B2 +127.8%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +14.3%
Contains more Folate +251.9%
Equal in Vitamin B5 - 1.074
Equal in Vitamin K - 1.9
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +101.7%
Contains more Vitamin A +111.1%
Contains more Vitamin E +1266.7%
Contains more Vitamin B2 +127.8%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +14.3%
Contains more Folate +251.9%
Equal in Vitamin B5 - 1.074
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
3
:
2
Wild rice
Wild rice
Contains more Fats +23.1%
Contains more Water +16%
Contains more Protein +19.9%
Equal in Carbs - 74.9
Equal in Other - 1.53
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +23.1%
Contains more Water +16%
Contains more Protein +19.9%
Equal in Carbs - 74.9
Equal in Other - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Wild rice
Wild rice
Contains less Saturated Fat -32.8%
Contains more Polyunsaturated fat +25%
Equal in Monounsaturated Fat - 0.159
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -32.8%
Contains more Polyunsaturated fat +25%
Equal in Monounsaturated Fat - 0.159

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur dry Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Wild rice Opinion
Net carbs 63.37g 68.7g Wild rice
Protein 12.29g 14.73g Wild rice
Fats 1.33g 1.08g Bulgur dry
Carbs 75.87g 74.9g Bulgur dry
Calories 342kcal 357kcal Wild rice
Sugar 0.41g 2.5g Bulgur dry
Fiber 12.5g 6.2g Bulgur dry
Calcium 35mg 21mg Bulgur dry
Iron 2.46mg 1.96mg Bulgur dry
Magnesium 164mg 177mg Wild rice
Phosphorus 300mg 433mg Wild rice
Potassium 410mg 427mg Wild rice
Sodium 17mg 7mg Wild rice
Zinc 1.93mg 5.96mg Wild rice
Copper 0.335mg 0.524mg Wild rice
Vitamin A 9IU 19IU Wild rice
Vitamin A RAE 0µg 1µg Wild rice
Vitamin E 0.06mg 0.82mg Wild rice
Vitamin B1 0.232mg 0.115mg Bulgur dry
Vitamin B2 0.115mg 0.262mg Wild rice
Vitamin B3 5.114mg 6.733mg Wild rice
Vitamin B5 1.045mg 1.074mg Wild rice
Vitamin B6 0.342mg 0.391mg Wild rice
Folate 27µg 95µg Wild rice
Vitamin K 1.9µg 1.9µg
Tryptophan 0.19mg 0.179mg Bulgur dry
Threonine 0.354mg 0.469mg Wild rice
Isoleucine 0.455mg 0.618mg Wild rice
Leucine 0.83mg 1.018mg Wild rice
Lysine 0.339mg 0.629mg Wild rice
Methionine 0.19mg 0.438mg Wild rice
Phenylalanine 0.58mg 0.721mg Wild rice
Valine 0.554mg 0.858mg Wild rice
Histidine 0.285mg 0.384mg Wild rice
Saturated Fat 0.232g 0.156g Wild rice
Monounsaturated Fat 0.173g 0.159g Bulgur dry
Polyunsaturated fat 0.541g 0.676g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Wild 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Bulgur dry
39%
Wild rice
Minerals Daily Need Coverage Score
69%
Bulgur dry
96%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 2.09g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169726/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.