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  6. Bulgur vs. Brown rice

Bulgur vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between bulgur and brown rice

  • Bulgur has more fiber; however, brown rice is richer in manganese, vitamin B1, vitamin B3, selenium, and phosphorus.
  • Brown rice covers your daily manganese needs 16% more than bulgur.
  • Brown rice has 3 times less fiber than bulgur. Bulgur has 4.5g of fiber, while brown rice has 1.6g.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of bulgur is 47.

Specific food types used in this comparison are Bulgur, cooked and Rice, brown, long-grain, cooked.

Infographic

Bulgur vs Brown 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
2
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +233.3%
Contains more IronIron +71.4%
Contains more MagnesiumMagnesium +21.9%
Contains more PotassiumPotassium +26.5%
Contains more CopperCopper +41.3%
Contains more ZincZinc +24.6%
Contains more PhosphorusPhosphorus +157.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +59.9%
Contains more SeleniumSelenium +866.7%

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
2
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +212.3%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +156.1%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more CholineCholine +33.3%
~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 Brown rice DV% diff.
Manganese 0.609mg 0.974mg 16%
Fiber 4.5g 1.6g 12%
Starch 24.79g 10%
Vitamin B3 1mg 2.561mg 10%
Vitamin B1 0.057mg 0.178mg 10%
Selenium 0.6µg 5.8µg 9%
Phosphorus 40mg 103mg 9%
Iron 0.96mg 0.56mg 5%
Vitamin B2 0.028mg 0.069mg 3%
Vitamin B6 0.083mg 0.123mg 3%
Copper 0.075mg 0.106mg 3%
Polyunsaturated fat 0.098g 0.366g 2%
Folate 18µg 9µg 2%
Calories 83kcal 123kcal 2%
Magnesium 32mg 39mg 2%
Carbs 18.58g 25.58g 2%
Zinc 0.57mg 0.71mg 1%
Fats 0.24g 0.97g 1%
Monounsaturated fat 0.031g 0.369g 1%
Vitamin B5 0.344mg 0.38mg 1%
Saturated fat 0.042g 0.26g 1%
Protein 3.08g 2.74g 1%
Calcium 10mg 3mg 1%
Potassium 68mg 86mg 1%
Vitamin E 0.01mg 0.17mg 1%
Net carbs 14.08g 23.98g N/A
Sugar 0.1g 0.24g N/A
Sodium 5mg 4mg 0%
Vitamin K 0.5µg 0.2µg 0%
Choline 6.9mg 9.2mg 0%
Tryptophan 0.048mg 0.033mg 0%
Threonine 0.089mg 0.095mg 0%
Isoleucine 0.114mg 0.109mg 0%
Leucine 0.208mg 0.214mg 0%
Lysine 0.085mg 0.099mg 0%
Methionine 0.048mg 0.058mg 0%
Phenylalanine 0.145mg 0.133mg 0%
Valine 0.139mg 0.151mg 0%
Histidine 0.071mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +12.4%
Contains more FatsFats +304.2%
Contains more CarbsCarbs +37.7%
Contains more OtherOther +29.4%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +1090.3%
Contains more Poly. FatPolyunsaturated fat +273.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.