Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Bulgur vs Brown rice - In-Depth Nutrition Comparison

Compare

How are Bulgur and Brown rice different?

  • Bulgur has more Manganese, Fiber, Magnesium, Phosphorus, Copper, Iron, Vitamin B6, Vitamin B3, Vitamin B5, and Zinc than Brown rice.
  • Daily need coverage for Manganese from Bulgur is 90% higher.
  • Bulgur contains 8 times more Fiber than Brown rice. While Bulgur contains 12.5g of Fiber, Brown rice contains only 1.6g.

Bulgur, dry and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Bulgur vs Brown rice infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +339.3%
Contains more Calcium +1066.7%
Contains more Potassium +376.7%
Contains more Magnesium +320.5%
Contains more Copper +216%
Contains more Zinc +171.8%
Contains more Phosphorus +191.3%
Contains less Sodium -76.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +339.3%
Contains more Calcium +1066.7%
Contains more Potassium +376.7%
Contains more Magnesium +320.5%
Contains more Copper +216%
Contains more Zinc +171.8%
Contains more Phosphorus +191.3%
Contains less Sodium -76.5%

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 +30.3%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +178%
Contains more Vitamin K +850%
Contains more Folate +200%
Contains more Vitamin E +183.3%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +178%
Contains more Vitamin K +850%
Contains more Folate +200%
Contains more Vitamin E +183.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Bulgur
14
Brown rice
Mineral Summary Score
69
Bulgur
20
Brown 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 food.
Protein
74%
Bulgur
16%
Brown rice
Carbohydrates
76%
Bulgur
26%
Brown rice
Fats
6%
Bulgur
4%
Brown rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Brown rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

All nutrients comparison - raw data values

Nutrient Bulgur Brown rice Opinion
Calories 342 123 Bulgur
Protein 12.29 2.74 Bulgur
Fats 1.33 0.97 Bulgur
Vitamin C 0 0
Carbs 75.87 25.58 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.56 Bulgur
Calcium 35 3 Bulgur
Potassium 410 86 Bulgur
Magnesium 164 39 Bulgur
Sugar 0.41 0.24 Brown rice
Fiber 12.5 1.6 Bulgur
Copper 0.335 0.106 Bulgur
Zinc 1.93 0.71 Bulgur
Starch 24.79 Brown rice
Phosphorus 300 103 Bulgur
Sodium 17 4 Brown rice
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.232 0.178 Bulgur
Vitamin B2 0.115 0.069 Bulgur
Vitamin B3 5.114 2.561 Bulgur
Vitamin B5 1.045 0.38 Bulgur
Vitamin B6 0.342 0.123 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0.2 Bulgur
Folate 27 9 Bulgur
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.26 Bulgur
Monounsaturated Fat 0.173 0.369 Brown rice
Polyunsaturated fat 0.541 0.366 Bulgur
Tryptophan 0.19 0.033 Bulgur
Threonine 0.354 0.095 Bulgur
Isoleucine 0.455 0.109 Bulgur
Leucine 0.83 0.214 Bulgur
Lysine 0.339 0.099 Bulgur
Methionine 0.19 0.058 Bulgur
Phenylalanine 0.58 0.133 Bulgur
Valine 0.554 0.151 Bulgur
Histidine 0.285 0.066 Bulgur
Fructose 0 Brown rice

References

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