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Bulgur vs. Rice: Which is the right choice for you?

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Article author photo Zvart Movsisyan by Zvart Movsisyan | Last updated on June 18, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Bulgur
vs
Rice

Summary

Bulgur is significantly higher in dietary fiber compared to rice. Bulgur is also higher in protein and nearly 10 grams lower in carbs.

Bulgur is undoubtedly the winner in vitamin content, being richer in most vitamins, particularly vitamin B1 and folate. Bulgur is also richer in manganese, magnesium, zinc, and copper, whereas rice is richer in iron and over 10 times richer in selenium.

Bulgur and brown rice are healthier than white rice; however, the final choice is up to the consumer, as in some health conditions, one or the other should be avoided.

Introduction

Bulgur is a yellow-colored whole-grain wheat product that is precooked, dried, slightly scoured, pounded, or ground. It is known as the first food processed by man. Rice is a popular food for over half of the world's population. The most common type is white rice, a processed grain with its husk, bran, and germ removed.

Which features contribute to the significant and increasing usage? We gained insight into scientific aspects and revealed these grains' comparative advantages and disadvantages to find the answer.

Storing and Preparation Time

Bulgur is resistant to mold contamination, larva formation, and insect attacks. Bulgur remains fresh for up to six months at 37 degrees Celsius.

The shelf life of rice depends on the type. Most rice types have an indefinite shelf life, except for brown rice, whose higher oil content makes it easier to spoil. White rice, by contrast, can be kept for almost indeterminate periods.

Regarding preparation time, bulgur is partially cooked; it needs very little time for preparation, whereas rice requires more time to cook.

Uses

Bulgur is commonly used in Middle Eastern dishes, such as salads (tabbouleh), pilaf, stews, and soups.

Rice is often boiled and used as a side dish.

Bulgur and rice can be substituted for each other, couscous, quinoa, and buckwheat in many recipes.

Nutrition

The nutritional values in this article are presented for 100g of cooked bulgur and long-grain white rice (enriched with iron, vitamin B1 (thiamine), vitamin B3 (niacin), and vitamin B9 or folate).

Macronutrients and Calories

Rice is denser in nutrients than bulgur. Rice has more calories and carbs, whereas bulgur has significantly more dietary fiber and slightly more protein. 

Both are equally low in fat.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
2
:
3
Rice
Contains more Protein +14.5%
Contains more Water +13.6%
Contains more Fats +16.7%
Contains more Carbs +51.6%
Contains more Other +23.5%
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +14.5%
Contains more Water +13.6%
Contains more Fats +16.7%
Contains more Carbs +51.6%
Contains more Other +23.5%

Calories

Rice provides 47 calories more than bulgur. Rice provides 130 calories, whereas bulgur provides 83.

Macronutrients

Bulgur contains 3.1g of protein, whereas rice contains 2.7g. Both contain negligible amounts of fat.

A 100g of rice contains 28.17g of carbohydrates, 98% of which are net carbs, and only 2% (0.4g) is dietary fiber. Comparably, bulgur contains 18.58g of carbohydrates, 75.8% of which are net carbs, and 24.2% (4.5g) is dietary fiber.

Brown rice contains 25.58g of carbs, 93% of which are net carbs, and 7% (1.6g) is dietary fiber.

Vitamins

Rice and bulgur are good sources of B-complex vitamins, with rice being richer in most.

Rice is 2.85 times richer in vitamin B1 (thiamine) and 3.2 times richer in vitamin B9 (folate). Rice is also somewhat richer in other B-complex vitamins except for vitamin B2, which is higher in bulgur.

Both grains are nearly or completely absent in vitamin B12, vitamin C, vitamin D, vitamin A, vitamin E, and vitamin K.

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
3
:
6
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B2 +115.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +12%
Contains more Folate +222.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +115.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +12%
Contains more Folate +222.2%

Minerals

Rice and bulgur are great manganese sources, with bulgur being richer in it. Bulgur is also richer in magnesium, zinc, and copper.

Rice, on the other hand, is over 10 times richer in selenium; it is also richer in iron.

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
5
:
4
Rice
Contains more Magnesium +166.7%
Contains more Potassium +94.3%
Contains more Zinc +16.3%
Contains more Manganese +29%
Contains more Iron +25%
Contains less Sodium -80%
Contains more Selenium +1150%
Equal in Calcium - 10
Equal in Phosphorus - 43
Equal in Copper - 0.069
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Magnesium +166.7%
Contains more Potassium +94.3%
Contains more Zinc +16.3%
Contains more Manganese +29%
Contains more Iron +25%
Contains less Sodium -80%
Contains more Selenium +1150%
Equal in Calcium - 10
Equal in Phosphorus - 43
Equal in Copper - 0.069

Glycemic Index

The glycemic index of bulgur is lower than that of rice. Bulgur is considered a low-GI food, while rice is a medium to high-GI food, so its consumption can raise blood glucose levels.

According to The International Tables of Glycemic Indices, boiled bulgur has a glycemic index of 47, whereas rice has a glycemic index of 60 and a high glycemic load of 26.

The insulin indices of white and brown rice are 79 and 62, respectively.

The glycemic load and insulin index of bulgur are yet to be calculated.

Acidity

Acidity can be measured using the PRAL values of foods, showing how much base or acid the organism produces from the given food.

The PRAL value of bulgur is 0.6, whereas the PRAL value of rice is 1.7, making rice more acidic or acid-producing.

Health Impact: Benefits & Downsides

Cardiovascular Health

Some studies show long-term white and brown rice consumption doesn't increase the risk of heart disease. However, several other studies suggest that white rice intake may increase the risk of metabolic syndrome (obesity, diabetes, and hypertension) (1, 2, 3).

Bulgur, as a whole wheat product, due to being rich in fiber and phytochemicals, is associated with a decreased risk of hypertension, heart disease, coronary heart disease, and all-cause mortality (4, 5, 6).

Diabetes

Whole grain products are rich in insoluble fiber, which is studied to improve glucose tolerance and immunity and reduce inflammation, thus, showing protective activity against type 2 diabetes (7).

Substituting white rice with brown rice may reduce the risk of developing diabetes and reduce blood glucose concentrations (8, 9).

Whole grain bulgur may also have an inverse association with developing type 2 diabetes (4).

Regular white rice consumption may increase the risk of type 2 diabetes. South Asian countries are most likely at greater risk (10).

Digestive Health

Whole-grain brown rice and bulgur are rich in prebiotic fiber, which feeds the gut bacteria and leads to a healthy microbiome (11, 12). 

Dietary fiber may also protect against duodenal ulcers, GERD, hemorrhoids, colon cancer, diverticulosis, and IBS development (13).

IBS: Both white and brown rice are considered tolerable for most people with IBS. Conversely, bulgur is high in FODMAPs and may worsen the symptoms.

IBD (Crohn's disease and ulcerative colitis): White rice may relieve diarrhea and can be safely consumed. However, brown rice and bulgur should be avoided.

Celiac disease and gluten intolerance: Bulgur, as a wheat product, contains gluten and should also be excluded from the diet of people with celiac disease and non-celiac gluten sensitivity (gluten intolerance), unlike rice, which is gluten-free.

Metal Poisoning

According to a study published in 2017 that assesses an exposure risk for potentially toxic elements (PTE) in rice and bulgur, a comparison of the determined concentrations to the available standard levels and the levels reported in the literature revealed that cadmium, cobalt, and lead in rice might be of concern. The results of this study showed that health risks associated with PTE exposure through bulgur consumption are lower than those of rice (14).

Rice contains higher arsenic concentrations (160±38 ng/g) than bulgur. Moreover, brown rice retains inorganic arsenic, leading to a higher arsenic concentration than white rice (15, 16).

According to the WHO, long-term arsenic exposure is a risk factor for cancer, heart disease, diabetes, and adverse pregnancy outcomes (17).

Article author photo Zvart Movsisyan
Education: Medical Biochemistry MD
Last updated: June 18, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Bulgur vs Rice infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
2
:
1
Rice
Contains less Saturated Fat -45.5%
Contains more Polyunsaturated fat +28.9%
Contains more Monounsaturated Fat +183.9%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -45.5%
Contains more Polyunsaturated fat +28.9%
Contains more Monounsaturated Fat +183.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur Rice Opinion
Net carbs 14.08g 27.77g Rice
Protein 3.08g 2.69g Bulgur
Fats 0.24g 0.28g Rice
Carbs 18.58g 28.17g Rice
Calories 83kcal 130kcal Rice
Sugar 0.1g 0.05g Rice
Fiber 4.5g 0.4g Bulgur
Calcium 10mg 10mg
Iron 0.96mg 1.2mg Rice
Magnesium 32mg 12mg Bulgur
Phosphorus 40mg 43mg Rice
Potassium 68mg 35mg Bulgur
Sodium 5mg 1mg Rice
Zinc 0.57mg 0.49mg Bulgur
Copper 0.075mg 0.069mg Bulgur
Manganese 0.609mg 0.472mg Bulgur
Selenium 0.6µg 7.5µg Rice
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg 0.04mg Rice
Vitamin B1 0.057mg 0.163mg Rice
Vitamin B2 0.028mg 0.013mg Bulgur
Vitamin B3 1mg 1.476mg Rice
Vitamin B5 0.344mg 0.39mg Rice
Vitamin B6 0.083mg 0.093mg Rice
Folate 18µg 58µg Rice
Vitamin K 0.5µg 0µg Bulgur
Tryptophan 0.048mg 0.031mg Bulgur
Threonine 0.089mg 0.096mg Rice
Isoleucine 0.114mg 0.116mg Rice
Leucine 0.208mg 0.222mg Rice
Lysine 0.085mg 0.097mg Rice
Methionine 0.048mg 0.063mg Rice
Phenylalanine 0.145mg 0.144mg Bulgur
Valine 0.139mg 0.164mg Rice
Histidine 0.071mg 0.063mg Bulgur
Saturated Fat 0.042g 0.077g Bulgur
Monounsaturated Fat 0.031g 0.088g Rice
Polyunsaturated fat 0.098g 0.076g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Bulgur
13%
Rice
Minerals Daily Need Coverage Score
21%
Bulgur
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
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.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.