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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.

Infographic

Bulgur vs Arborio rice infographic
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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 more Calcium +3400%
Contains more Iron +68.5%
Contains more Magnesium +1950%
Contains more Phosphorus +809.1%
Contains more Potassium +1476.9%
Contains more Zinc +382.5%
Contains more Copper +365.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +3400%
Contains more Iron +68.5%
Contains more Magnesium +1950%
Contains more Phosphorus +809.1%
Contains more Potassium +1476.9%
Contains more Zinc +382.5%
Contains more Copper +365.3%
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
Bulgur
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +242.5%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +479.7%
Contains more Folate +118.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +242.5%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +479.7%
Contains more Folate +118.5%

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 Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Arborio rice Opinion
Net carbs 63.37g 28.73g Bulgur
Protein 12.29g 2.36g Bulgur
Fats 1.33g 0.19g Bulgur
Carbs 75.87g 28.73g Bulgur
Calories 342kcal 130kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Arborio rice
Fiber 12.5g g Bulgur
Calcium 35mg 1mg Bulgur
Iron 2.46mg 1.46mg Bulgur
Magnesium 164mg 8mg Bulgur
Phosphorus 300mg 33mg Bulgur
Potassium 410mg 26mg Bulgur
Sodium 17mg 0mg Arborio rice
Zinc 1.93mg 0.4mg Bulgur
Copper 0.335mg 0.072mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.164mg Bulgur
Vitamin B2 0.115mg 0.016mg Bulgur
Vitamin B3 5.114mg 1.493mg Bulgur
Vitamin B5 1.045mg 0.397mg Bulgur
Vitamin B6 0.342mg 0.059mg Bulgur
Folate 27µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.027mg Bulgur
Threonine 0.354mg 0.084mg Bulgur
Isoleucine 0.455mg 0.102mg Bulgur
Leucine 0.83mg 0.195mg Bulgur
Lysine 0.339mg 0.085mg Bulgur
Methionine 0.19mg 0.056mg Bulgur
Phenylalanine 0.58mg 0.126mg Bulgur
Valine 0.554mg 0.144mg Bulgur
Histidine 0.285mg 0.056mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.051g Arborio rice
Monounsaturated Fat 0.173g 0.058g Bulgur
Polyunsaturated fat 0.541g 0.05g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Bulgur
13
Arborio rice
Mineral Summary Score
69
Bulgur
14
Arborio rice

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%
Bulgur
14%
Arborio rice
Carbohydrates
76%
Bulgur
29%
Arborio rice
Fats
6%
Bulgur
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.181g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.