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  6. Bulgur vs. Glutinous rice

Bulgur vs. Glutinous rice — In-Depth Nutrition Comparison

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How are bulgur and glutinous rice different?

  • Bulgur is richer in manganese, fiber, iron, and magnesium, while glutinous rice is higher in selenium.
  • Bulgur covers your daily need for manganese, 15% more than glutinous rice.
  • Bulgur contains 18 times more folate than glutinous rice. Bulgur contains 18µg of folate, while glutinous rice contains 1µg.
  • Glutinous rice has a higher glycemic index (98) than bulgur (47).

Bulgur, cooked and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Bulgur vs Glutinous rice 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.
Bulgur
Bulgur
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +580%
Contains more IronIron +585.7%
Contains more CopperCopper +53.1%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +132.4%
Contains more SeleniumSelenium +833.3%
~equal in Sodium ~5mg

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.
Bulgur
Bulgur
8
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin B1Vitamin B1 +185%
Contains more Vitamin B2Vitamin B2 +115.4%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +219.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1700%
Contains more CholineCholine +228.6%
Contains more Vitamin EVitamin E +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Glutinous rice DV% diff.
Manganese 0.609mg 0.262mg 15%
Fiber 4.5g 1g 14%
Iron 0.96mg 0.14mg 10%
Selenium 0.6µg 5.6µg 9%
Magnesium 32mg 5mg 6%
Phosphorus 40mg 8mg 5%
Folate 18µg 1µg 4%
Vitamin B6 0.083mg 0.026mg 4%
Vitamin B3 1mg 0.29mg 4%
Vitamin B5 0.344mg 0.215mg 3%
Copper 0.075mg 0.049mg 3%
Vitamin B1 0.057mg 0.02mg 3%
Potassium 68mg 10mg 2%
Protein 3.08g 2.02g 2%
Calories 83kcal 97kcal 1%
Choline 6.9mg 2.1mg 1%
Vitamin B2 0.028mg 0.013mg 1%
Zinc 0.57mg 0.41mg 1%
Calcium 10mg 2mg 1%
Carbs 18.58g 21.09g 1%
Fats 0.24g 0.19g 0%
Net carbs 14.08g 20.09g N/A
Sugar 0.1g 0.05g N/A
Sodium 5mg 5mg 0%
Vitamin E 0.01mg 0.04mg 0%
Vitamin K 0.5µg 0µg 0%
Saturated fat 0.042g 0.039g 0%
Monounsaturated fat 0.031g 0.07g 0%
Polyunsaturated fat 0.098g 0.069g 0%
Tryptophan 0.048mg 0.023mg 0%
Threonine 0.089mg 0.072mg 0%
Isoleucine 0.114mg 0.087mg 0%
Leucine 0.208mg 0.167mg 0%
Lysine 0.085mg 0.073mg 0%
Methionine 0.048mg 0.047mg 0%
Phenylalanine 0.145mg 0.108mg 0%
Valine 0.139mg 0.123mg 0%
Histidine 0.071mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
4
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +52.5%
Contains more FatsFats +26.3%
Contains more OtherOther +385.7%
Contains more CarbsCarbs +13.5%
~equal in Water ~76.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +42%
Contains more Mono. FatMonounsaturated fat +125.8%
~equal in Saturated fat ~0.039g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.