Bulgur vs Arborio rice - In-Depth Nutrition Comparison
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A recap on differences between Bulgur and Arborio rice
- Arborio rice has less Manganese, Phosphorus, Magnesium, Copper, Vitamin B3, Vitamin B6, Zinc, Vitamin B5, Iron, and Potassium.
- Bulgur covers your daily Manganese needs 117% more than Arborio rice.
- Arborio rice contains 21 times less Magnesium than Bulgur. Bulgur contains 164mg of Magnesium, while Arborio rice contains 8mg.
Food varieties used in this article are Bulgur, dry and Rice, white, short-grain, enriched, cooked.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+68.5%
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Calcium
+3400%
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Potassium
+1476.9%
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Magnesium
+1950%
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Copper
+365.3%
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Zinc
+382.5%
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Phosphorus
+809.1%
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Sodium
-100%
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Iron
+68.5%
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Calcium
+3400%
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Potassium
+1476.9%
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Magnesium
+1950%
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Copper
+365.3%
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Zinc
+382.5%
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Phosphorus
+809.1%
Contains
less
Sodium
-100%
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
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Vitamin A
+∞%
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Vitamin B1
+41.5%
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Vitamin B2
+618.8%
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Vitamin B3
+242.5%
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Vitamin B5
+163.2%
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Vitamin B6
+479.7%
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Folate
+118.5%
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Vitamin A
+∞%
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Vitamin B1
+41.5%
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Vitamin B2
+618.8%
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Vitamin B3
+242.5%
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Vitamin B5
+163.2%
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Vitamin B6
+479.7%
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Folate
+118.5%
Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
13
Mineral Summary Score
69
14
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
74%
14%
Carbohydrates
76%
29%
Fats
6%
1%
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.
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| Rich in minerals |
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| Lower in glycemic index |
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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 Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
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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Comparison summary
Which food is richer in minerals?
Bulgur is relatively richer in minerals
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Bulgur is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Arborio rice is lower in Saturated Fat (difference - 0.181g)
Which food is cheaper?
Arborio rice is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 342 | 130 |
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| Protein | 12.29 | 2.36 |
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| Fats | 1.33 | 0.19 |
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| Vitamin C | 0 | 0 | |
| Carbs | 75.87 | 28.73 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 2.46 | 1.46 |
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| Calcium | 35 | 1 |
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| Potassium | 410 | 26 |
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| Magnesium | 164 | 8 |
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| Sugar | 0.41 |
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| Fiber | 12.5 |
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| Copper | 0.335 | 0.072 |
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| Zinc | 1.93 | 0.4 |
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| Starch | |||
| Phosphorus | 300 | 33 |
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| Sodium | 17 | 0 |
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| Vitamin A | 9 | 0 |
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| Vitamin E | 0.06 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.232 | 0.164 |
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| Vitamin B2 | 0.115 | 0.016 |
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| Vitamin B3 | 5.114 | 1.493 |
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| Vitamin B5 | 1.045 | 0.397 |
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| Vitamin B6 | 0.342 | 0.059 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 1.9 |
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| Folate | 27 | 59 |
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| Trans Fat | |||
| Saturated Fat | 0.232 | 0.051 |
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| Monounsaturated Fat | 0.173 | 0.058 |
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| Polyunsaturated fat | 0.541 | 0.05 |
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| Tryptophan | 0.19 | 0.027 |
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| Threonine | 0.354 | 0.084 |
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| Isoleucine | 0.455 | 0.102 |
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| Leucine | 0.83 | 0.195 |
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| Lysine | 0.339 | 0.085 |
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| Methionine | 0.19 | 0.056 |
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| Phenylalanine | 0.58 | 0.126 |
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| Valine | 0.554 | 0.144 |
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| Histidine | 0.285 | 0.056 |
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| Fructose |