Bulgur vs. Arborio rice — In-Depth Nutrition Comparison
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What are the main differences between Bulgur and Arborio rice?
- Bulgur is richer in Manganese, and Magnesium, yet Arborio rice is richer in Selenium, Folate, Vitamin B1, and Iron.
- Arborio rice's daily need coverage for Selenium is 13% higher.
- Bulgur has 4 times more Magnesium than Arborio rice. Bulgur has 32mg of Magnesium, while Arborio rice has 8mg.
We used Bulgur, cooked and Rice, white, short-grain, enriched, cooked types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+900%
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Magnesium
+300%
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Phosphorus
+21.2%
Contains
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Potassium
+161.5%
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Zinc
+42.5%
Contains
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Manganese
+70.6%
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Iron
+52.1%
Contains
less
Sodium
-100%
Contains
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Selenium
+1150%
Equal in Copper - 0.072
Contains
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Calcium
+900%
Contains
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Magnesium
+300%
Contains
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Phosphorus
+21.2%
Contains
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Potassium
+161.5%
Contains
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Zinc
+42.5%
Contains
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Manganese
+70.6%
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Iron
+52.1%
Contains
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Sodium
-100%
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Selenium
+1150%
Equal in Copper - 0.072
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.
:
Contains
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Vitamin A
+∞%
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Vitamin B2
+75%
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Vitamin B6
+40.7%
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Vitamin B1
+187.7%
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Vitamin B3
+49.3%
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Vitamin B5
+15.4%
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Folate
+227.8%
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Vitamin A
+∞%
Contains
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Vitamin B2
+75%
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Vitamin B6
+40.7%
Contains
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Vitamin B1
+187.7%
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Vitamin B3
+49.3%
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Vitamin B5
+15.4%
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Folate
+227.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+30.5%
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Fats
+26.3%
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Water
+13.5%
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Other
+78.9%
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Carbs
+54.6%
Protein:
3.08 g
Fats:
0.24 g
Carbs:
18.58 g
Water:
77.76 g
Other:
0.34 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Contains
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Protein
+30.5%
Contains
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Fats
+26.3%
Contains
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Water
+13.5%
Contains
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Other
+78.9%
Contains
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Carbs
+54.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-17.6%
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Polyunsaturated fat
+96%
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Monounsaturated Fat
+87.1%
Saturated Fat:
0.042 g
Monounsaturated Fat:
0.031 g
Polyunsaturated fat:
0.098 g
Saturated Fat:
0.051 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.05 g
Contains
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Saturated Fat
-17.6%
Contains
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Polyunsaturated fat
+96%
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Monounsaturated Fat
+87.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.08g | 28.73g |
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| Protein | 3.08g | 2.36g |
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| Fats | 0.24g | 0.19g |
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| Carbs | 18.58g | 28.73g |
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| Calories | 83kcal | 130kcal |
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| Sugar | 0.1g |
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| Fiber | 4.5g |
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| Calcium | 10mg | 1mg |
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| Iron | 0.96mg | 1.46mg |
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| Magnesium | 32mg | 8mg |
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| Phosphorus | 40mg | 33mg |
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| Potassium | 68mg | 26mg |
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| Sodium | 5mg | 0mg |
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| Zinc | 0.57mg | 0.4mg |
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| Copper | 0.075mg | 0.072mg |
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| Manganese | 0.609mg | 0.357mg |
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| Selenium | 0.6µg | 7.5µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 0.01mg |
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| Vitamin B1 | 0.057mg | 0.164mg |
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| Vitamin B2 | 0.028mg | 0.016mg |
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| Vitamin B3 | 1mg | 1.493mg |
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| Vitamin B5 | 0.344mg | 0.397mg |
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| Vitamin B6 | 0.083mg | 0.059mg |
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| Folate | 18µg | 59µg |
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| Vitamin K | 0.5µg |
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| Tryptophan | 0.048mg | 0.027mg |
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| Threonine | 0.089mg | 0.084mg |
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| Isoleucine | 0.114mg | 0.102mg |
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| Leucine | 0.208mg | 0.195mg |
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| Lysine | 0.085mg | 0.085mg | |
| Methionine | 0.048mg | 0.056mg |
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| Phenylalanine | 0.145mg | 0.126mg |
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| Valine | 0.139mg | 0.144mg |
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| Histidine | 0.071mg | 0.056mg |
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| Saturated Fat | 0.042g | 0.051g |
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| Monounsaturated Fat | 0.031g | 0.058g |
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| Polyunsaturated fat | 0.098g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
13%
Minerals Daily Need Coverage Score
21%
20%
Comparison summary
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Bulgur is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 5mg)
Which food is cheaper?
Arborio rice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.