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  6. Bulgur vs. Rice, brown, long-grain, raw

Bulgur vs. Rice, brown, long-grain, raw — In-Depth Nutrition Comparison

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How are Bulgur and Rice, brown, long-grain, raw different?

  • Rice, brown, long-grain, raw has more Manganese, Vitamin B1, Phosphorus, Vitamin B3, Vitamin B6, Selenium, Copper, Magnesium, Vitamin B5, and Zinc than Bulgur.
  • Daily need coverage for Manganese from Rice, brown, long-grain, raw is 98% higher.

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

Infographic

Bulgur vs Rice, brown, long-grain, raw 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
0
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 83% 2.7% 22% 48% 101% 58% 133% 0.65% 372% 93%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +267.6%
Contains more IronIron +34.4%
Contains more CopperCopper +302.7%
Contains more ZincZinc +273.7%
Contains more PhosphorusPhosphorus +677.5%
Contains more ManganeseManganese +368.5%
Contains more SeleniumSelenium +2750%
~equal in Calcium ~9mg
~equal in Sodium ~5mg

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
1
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% 12% 0% 135% 22% 122% 64% 110% 0% 1.5% 17% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B1Vitamin B1 +849.1%
Contains more Vitamin B2Vitamin B2 +239.3%
Contains more Vitamin B3Vitamin B3 +549.4%
Contains more Vitamin B5Vitamin B5 +209.6%
Contains more Vitamin B6Vitamin B6 +474.7%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +27.8%
Contains more CholineCholine +211.6%
~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
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
8% 3% 76% 12%
Protein: 7.54 g
Fats: 3.2 g
Carbs: 76.25 g
Water: 11.8 g
Other: 1.21 g
Contains more WaterWater +559%
Contains more ProteinProtein +144.8%
Contains more FatsFats +1233.3%
Contains more CarbsCarbs +310.4%
Contains more OtherOther +255.9%

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
22% 40% 38%
Saturated Fat: Sat. Fat 0.591 g
Monounsaturated Fat: Mono. Fat 1.054 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated Fat -92.9%
Contains more Mono. FatMonounsaturated Fat +3300%
Contains more Poly. FatPolyunsaturated fat +920.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur Rice, brown, long-grain, raw Opinion
Calories 83kcal 367kcal Rice, brown, long-grain, raw
Protein 3.08g 7.54g Rice, brown, long-grain, raw
Fats 0.24g 3.2g Rice, brown, long-grain, raw
Net carbs 14.08g 72.65g Rice, brown, long-grain, raw
Carbs 18.58g 76.25g Rice, brown, long-grain, raw
Magnesium 32mg 116mg Rice, brown, long-grain, raw
Calcium 10mg 9mg Bulgur
Potassium 68mg 250mg Rice, brown, long-grain, raw
Iron 0.96mg 1.29mg Rice, brown, long-grain, raw
Sugar 0.1g 0.66g Bulgur
Fiber 4.5g 3.6g Bulgur
Copper 0.075mg 0.302mg Rice, brown, long-grain, raw
Zinc 0.57mg 2.13mg Rice, brown, long-grain, raw
Starch 72.51g Rice, brown, long-grain, raw
Phosphorus 40mg 311mg Rice, brown, long-grain, raw
Sodium 5mg 5mg
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg 0.6mg Rice, brown, long-grain, raw
Manganese 0.609mg 2.853mg Rice, brown, long-grain, raw
Selenium 0.6µg 17.1µg Rice, brown, long-grain, raw
Vitamin B1 0.057mg 0.541mg Rice, brown, long-grain, raw
Vitamin B2 0.028mg 0.095mg Rice, brown, long-grain, raw
Vitamin B3 1mg 6.494mg Rice, brown, long-grain, raw
Vitamin B5 0.344mg 1.065mg Rice, brown, long-grain, raw
Vitamin B6 0.083mg 0.477mg Rice, brown, long-grain, raw
Vitamin K 0.5µg 0.6µg Rice, brown, long-grain, raw
Folate 18µg 23µg Rice, brown, long-grain, raw
Trans Fat 0.001g Bulgur
Choline 6.9mg 21.5mg Rice, brown, long-grain, raw
Saturated Fat 0.042g 0.591g Bulgur
Monounsaturated Fat 0.031g 1.054g Rice, brown, long-grain, raw
Polyunsaturated fat 0.098g 1g Rice, brown, long-grain, raw
Tryptophan 0.048mg 0.101mg Rice, brown, long-grain, raw
Threonine 0.089mg 0.291mg Rice, brown, long-grain, raw
Isoleucine 0.114mg 0.336mg Rice, brown, long-grain, raw
Leucine 0.208mg 0.657mg Rice, brown, long-grain, raw
Lysine 0.085mg 0.303mg Rice, brown, long-grain, raw
Methionine 0.048mg 0.179mg Rice, brown, long-grain, raw
Phenylalanine 0.145mg 0.41mg Rice, brown, long-grain, raw
Valine 0.139mg 0.466mg Rice, brown, long-grain, raw
Histidine 0.071mg 0.202mg Rice, brown, long-grain, raw
Omega-3 - ALA 0.032g Rice, brown, long-grain, raw
Omega-6 - Linoleic acid 0.967g Rice, brown, long-grain, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Rice, brown, long-grain, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
38%
Rice, brown, long-grain, raw
Minerals Daily Need Coverage Score
21%
Bulgur
91%
Rice, brown, long-grain, raw

Comparison summary

Which food is lower in glycemic index?
Rice, brown, long-grain, raw
Rice, brown, long-grain, raw is lower in glycemic index (difference - 47)
Which food is cheaper?
Rice, brown, long-grain, raw
Rice, brown, long-grain, raw is cheaper (difference - $2)
Which food is richer in minerals?
Rice, brown, long-grain, raw
Rice, brown, long-grain, raw is relatively richer in minerals
Which food is richer in vitamins?
Rice, brown, long-grain, raw
Rice, brown, long-grain, raw is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.549g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)

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. Rice, brown, long-grain, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169703/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.