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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.

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
3
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% 0.12% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur Brown rice Opinion
Calories 83kcal 123kcal Brown rice
Protein 3.08g 2.74g Bulgur
Fats 0.24g 0.97g Brown rice
Net carbs 14.08g 23.98g Brown rice
Carbs 18.58g 25.58g Brown rice
Magnesium 32mg 39mg Brown rice
Calcium 10mg 3mg Bulgur
Potassium 68mg 86mg Brown rice
Iron 0.96mg 0.56mg Bulgur
Sugar 0.1g 0.24g Bulgur
Fiber 4.5g 1.6g Bulgur
Copper 0.075mg 0.106mg Brown rice
Zinc 0.57mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 40mg 103mg Brown rice
Sodium 5mg 4mg Brown rice
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg 0.17mg Brown rice
Manganese 0.609mg 0.974mg Brown rice
Selenium 0.6µg 5.8µg Brown rice
Vitamin B1 0.057mg 0.178mg Brown rice
Vitamin B2 0.028mg 0.069mg Brown rice
Vitamin B3 1mg 2.561mg Brown rice
Vitamin B5 0.344mg 0.38mg Brown rice
Vitamin B6 0.083mg 0.123mg Brown rice
Vitamin K 0.5µg 0.2µg Bulgur
Folate 18µg 9µg Bulgur
Choline 6.9mg 9.2mg Brown rice
Saturated Fat 0.042g 0.26g Bulgur
Monounsaturated Fat 0.031g 0.369g Brown rice
Polyunsaturated fat 0.098g 0.366g Brown rice
Tryptophan 0.048mg 0.033mg Bulgur
Threonine 0.089mg 0.095mg Brown rice
Isoleucine 0.114mg 0.109mg Bulgur
Leucine 0.208mg 0.214mg Brown rice
Lysine 0.085mg 0.099mg Brown rice
Methionine 0.048mg 0.058mg Brown rice
Phenylalanine 0.145mg 0.133mg Bulgur
Valine 0.139mg 0.151mg Brown rice
Histidine 0.071mg 0.066mg Bulgur
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

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

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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%
Brown rice
Minerals Daily Need Coverage Score
21%
Bulgur
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.14g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.218g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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

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.