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Bulgur vs Brown rice - In-Depth Nutrition Comparison

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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
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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 Calcium +1066.7%
Contains more Iron +339.3%
Contains more Magnesium +320.5%
Contains more Phosphorus +191.3%
Contains more Potassium +376.7%
Contains more Zinc +171.8%
Contains more Copper +216%
Contains less Sodium -76.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1066.7%
Contains more Iron +339.3%
Contains more Magnesium +320.5%
Contains more Phosphorus +191.3%
Contains more Potassium +376.7%
Contains more Zinc +171.8%
Contains more Copper +216%
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 Folate +200%
Contains more Vitamin K +850%
Contains more Vitamin E +183.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 Folate +200%
Contains more Vitamin K +850%
Contains more Vitamin E +183.3%

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

All nutrients comparison - raw data values

Nutrient Bulgur Brown rice Opinion
Net carbs 63.37g 23.98g Bulgur
Protein 12.29g 2.74g Bulgur
Fats 1.33g 0.97g Bulgur
Carbs 75.87g 25.58g Bulgur
Calories 342kcal 123kcal Bulgur
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 0.41g 0.24g Brown rice
Fiber 12.5g 1.6g Bulgur
Calcium 35mg 3mg Bulgur
Iron 2.46mg 0.56mg Bulgur
Magnesium 164mg 39mg Bulgur
Phosphorus 300mg 103mg Bulgur
Potassium 410mg 86mg Bulgur
Sodium 17mg 4mg Brown rice
Zinc 1.93mg 0.71mg Bulgur
Copper 0.335mg 0.106mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.178mg Bulgur
Vitamin B2 0.115mg 0.069mg Bulgur
Vitamin B3 5.114mg 2.561mg Bulgur
Vitamin B5 1.045mg 0.38mg Bulgur
Vitamin B6 0.342mg 0.123mg Bulgur
Folate 27µg 9µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.2µg Bulgur
Tryptophan 0.19mg 0.033mg Bulgur
Threonine 0.354mg 0.095mg Bulgur
Isoleucine 0.455mg 0.109mg Bulgur
Leucine 0.83mg 0.214mg Bulgur
Lysine 0.339mg 0.099mg Bulgur
Methionine 0.19mg 0.058mg Bulgur
Phenylalanine 0.58mg 0.133mg Bulgur
Valine 0.554mg 0.151mg Bulgur
Histidine 0.285mg 0.066mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.26g Bulgur
Monounsaturated Fat 0.173g 0.369g Brown rice
Polyunsaturated fat 0.541g 0.366g Bulgur

Which food is preferable for your diet?

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

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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

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)

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.