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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.

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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
Bulgur
7
:
Contains more Iron +68.5%
Contains more Calcium +3400%
Contains more Potassium +1476.9%
Contains more Magnesium +1950%
Contains more Copper +365.3%
Contains more Zinc +382.5%
Contains more Phosphorus +809.1%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +68.5%
Contains more Calcium +3400%
Contains more Potassium +1476.9%
Contains more Magnesium +1950%
Contains more Copper +365.3%
Contains more Zinc +382.5%
Contains more 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
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
74%
Bulgur
14%
Arborio rice
Carbohydrates
76%
Bulgur
29%
Arborio rice
Fats
6%
Bulgur
1%
Arborio rice

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Arborio rice Opinion
Calories 342 130 Bulgur
Protein 12.29 2.36 Bulgur
Fats 1.33 0.19 Bulgur
Vitamin C 0 0
Carbs 75.87 28.73 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 1.46 Bulgur
Calcium 35 1 Bulgur
Potassium 410 26 Bulgur
Magnesium 164 8 Bulgur
Sugars 0.41 Arborio rice
Fiber 12.5 Bulgur
Copper 0.335 0.072 Bulgur
Zinc 1.93 0.4 Bulgur
Starch
Phosphorus 300 33 Bulgur
Sodium 17 0 Arborio rice
Vitamin A 9 0 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.164 Bulgur
Vitamin B2 0.115 0.016 Bulgur
Vitamin B3 5.114 1.493 Bulgur
Vitamin B5 1.045 0.397 Bulgur
Vitamin B6 0.342 0.059 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 27 59 Arborio rice
Trans Fat
Saturated Fat 0.232 0.051 Arborio rice
Monounsaturated Fat 0.173 0.058 Bulgur
Polyunsaturated fat 0.541 0.05 Bulgur
Tryptophan 0.19 0.027 Bulgur
Threonine 0.354 0.084 Bulgur
Isoleucine 0.455 0.102 Bulgur
Leucine 0.83 0.195 Bulgur
Lysine 0.339 0.085 Bulgur
Methionine 0.19 0.056 Bulgur
Phenylalanine 0.58 0.126 Bulgur
Valine 0.554 0.144 Bulgur
Histidine 0.285 0.056 Bulgur
Fructose

References

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