Bulgur vs. Rice — Health Impact and Nutrition Comparison

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

Protein: 3.08 g

Fats: 0.24 g

Carbs: 18.58 g

Water: 77.76 g

Other: 0.34 g

Rice

3

Protein: 2.69 g

Fats: 0.28 g

Carbs: 28.17 g

Water: 68.44 g

Other: 0.42 g

Contains more ProteinProtein	+14.5%
Contains more WaterWater	+13.6%

Contains more FatsFats	+16.7%
Contains more CarbsCarbs	+51.6%
Contains more OtherOther	+23.5%

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

4

Rice

6

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+115.4%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+228.6%

Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B1Vitamin B1	+186%
Contains more Vitamin B3Vitamin B3	+47.6%
Contains more Vitamin B5Vitamin B5	+13.4%
Contains more Vitamin B6Vitamin B6	+12%
Contains more FolateFolate	+222.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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

4

Rice

3

Contains more MagnesiumMagnesium	+166.7%
Contains more PotassiumPotassium	+94.3%
Contains more ZincZinc	+16.3%
Contains more ManganeseManganese	+29%

Contains more IronIron	+25%
Contains less SodiumSodium	-80%
Contains more SeleniumSelenium	+1150%

~equal in Calcium ~10mg

~equal in Copper ~0.069mg

~equal in Phosphorus ~43mg

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.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Some studies show long-term white and brown rice consumption doesn't increase the risk of heart disease. Additionally, scientific studies have shown that rice peptides have the ability to inhibit ACE activity, which is similar to the action of some antihypertensive drugs like Lisinopril and Captopril (1, 2). The effect of bulgur on ACE activity is unknown.

In addition to this, the rice-fruit-sugar diet is considered to be one of the most effective diets for managing hypertension. This diet has been proven to lead to a significant reduction of at least 20 mm Hg in mean arterial pressure (3).

Bulgur, as a whole wheat product, due to being rich in fiber and phytochemicals, is associated with a decreased cardiovascular risk (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).