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  6. Bulgur dry vs. Wild rice raw

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

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Significant differences between bulgur dry and wild rice raw

  • Bulgur dry has more manganese, fiber, vitamin B1, and iron; however, wild rice raw is richer in zinc, copper, phosphorus, folate, vitamin B2, and vitamin B3.
  • Bulgur dry covers your daily manganese needs 75% more than wild rice raw.
  • Wild rice raw has 2 times less vitamin B1 than bulgur dry. Bulgur dry has 0.232mg of vitamin B1, while wild rice raw has 0.115mg.

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

Infographic

Bulgur dry vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +66.7%
Contains more IronIron +25.5%
Contains more ManganeseManganese +129.3%
Contains more CopperCopper +56.4%
Contains more ZincZinc +208.8%
Contains more PhosphorusPhosphorus +44.3%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +21.7%
~equal in Magnesium ~177mg
~equal in Potassium ~427mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +101.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B3Vitamin B3 +31.7%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more FolateFolate +251.9%
Contains more CholineCholine +24.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.074mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Wild rice raw DV% diff.
Manganese 3.048mg 1.329mg 75%
Zinc 1.93mg 5.96mg 37%
Fiber 12.5g 6.2g 25%
Copper 0.335mg 0.524mg 21%
Phosphorus 300mg 433mg 19%
Folate 27µg 95µg 17%
Vitamin B2 0.115mg 0.262mg 11%
Vitamin B1 0.232mg 0.115mg 10%
Vitamin B3 5.114mg 6.733mg 10%
Iron 2.46mg 1.96mg 6%
Vitamin E 0.06mg 0.82mg 5%
Protein 12.29g 14.73g 5%
Vitamin B6 0.342mg 0.391mg 4%
Magnesium 164mg 177mg 3%
Vitamin B5 1.045mg 1.074mg 1%
Choline 28.1mg 35mg 1%
Polyunsaturated fat 0.541g 0.676g 1%
Calories 342kcal 357kcal 1%
Selenium 2.3µg 2.8µg 1%
Potassium 410mg 427mg 1%
Calcium 35mg 21mg 1%
Fats 1.33g 1.08g 0%
Carbs 75.87g 74.9g 0%
Net carbs 63.37g 68.7g N/A
Sugar 0.41g 2.5g N/A
Sodium 17mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.9µg 1.9µg 0%
Saturated fat 0.232g 0.156g 0%
Monounsaturated fat 0.173g 0.159g 0%
Tryptophan 0.19mg 0.179mg 0%
Threonine 0.354mg 0.469mg 0%
Isoleucine 0.455mg 0.618mg 0%
Leucine 0.83mg 1.018mg 0%
Lysine 0.339mg 0.629mg 0%
Methionine 0.19mg 0.438mg 0%
Phenylalanine 0.58mg 0.721mg 0%
Valine 0.554mg 0.858mg 0%
Histidine 0.285mg 0.384mg 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
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 FatsFats +23.1%
Contains more WaterWater +16%
Contains more ProteinProtein +19.9%
~equal in Carbs ~74.9g
~equal in Other ~1.53g

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -32.8%
Contains more Poly. FatPolyunsaturated fat +25%
~equal in Monounsaturated fat ~0.159g

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 raw - 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.