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  6. Bulgur vs. Rice noodles

Bulgur vs. Rice noodles — In-Depth Nutrition Comparison

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What are the differences between bulgur and rice noodles?

  • Bulgur is higher in manganese, fiber, iron, magnesium, vitamin B5, vitamin B6, and vitamin B3, yet rice noodles are higher in selenium.
  • Bulgur's daily need coverage for manganese is 22% more.
  • Bulgur has 31 times more vitamin B5 than rice noodles. While bulgur has 0.344mg of vitamin B5, rice noodles have only 0.011mg.
  • The glycemic index of bulgur is lower.

We used Bulgur, cooked and Rice noodles, cooked types in this article.

Infographic

Bulgur vs Rice noodles 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
9
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 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +1600%
Contains more IronIron +585.7%
Contains more CopperCopper +97.4%
Contains more ZincZinc +128%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +434.2%
Contains more SeleniumSelenium +650%

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
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% 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% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +1288.9%
Contains more Vitamin B5Vitamin B5 +3027.3%
Contains more Vitamin B6Vitamin B6 +1283.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1700%
Contains more CholineCholine +331.3%
Contains more Vitamin EVitamin E +200%
~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 Rice noodles DV% diff.
Manganese 0.609mg 0.114mg 22%
Fiber 4.5g 1g 14%
Iron 0.96mg 0.14mg 10%
Selenium 0.6µg 4.5µg 7%
Magnesium 32mg 3mg 7%
Vitamin B5 0.344mg 0.011mg 7%
Vitamin B6 0.083mg 0.006mg 6%
Vitamin B3 1mg 0.072mg 6%
Copper 0.075mg 0.038mg 4%
Folate 18µg 1µg 4%
Phosphorus 40mg 20mg 3%
Vitamin B1 0.057mg 0.018mg 3%
Zinc 0.57mg 0.25mg 3%
Protein 3.08g 1.79g 3%
Potassium 68mg 4mg 2%
Carbs 18.58g 24.01g 2%
Vitamin B2 0.028mg 0.004mg 2%
Choline 6.9mg 1.6mg 1%
Polyunsaturated fat 0.098g 0.023g 1%
Calories 83kcal 108kcal 1%
Sodium 5mg 19mg 1%
Calcium 10mg 4mg 1%
Fats 0.24g 0.2g 0%
Net carbs 14.08g 23.01g N/A
Sugar 0.1g 0.03g N/A
Vitamin E 0.01mg 0.03mg 0%
Vitamin K 0.5µg 0µg 0%
Saturated fat 0.042g 0.023g 0%
Monounsaturated fat 0.031g 0.026g 0%
Tryptophan 0.048mg 0.022mg 0%
Threonine 0.089mg 0.063mg 0%
Isoleucine 0.114mg 0.073mg 0%
Leucine 0.208mg 0.147mg 0%
Lysine 0.085mg 0.062mg 0%
Methionine 0.048mg 0.043mg 0%
Phenylalanine 0.145mg 0.095mg 0%
Valine 0.139mg 0.104mg 0%
Histidine 0.071mg 0.045mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
4
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
Contains more ProteinProtein +72.1%
Contains more FatsFats +20%
Contains more OtherOther +88.9%
Contains more CarbsCarbs +29.2%
~equal in Water ~73.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
32% 36% 32%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.023 g
Contains more Mono. FatMonounsaturated fat +19.2%
Contains more Poly. FatPolyunsaturated fat +326.1%
Contains less Sat. FatSaturated fat -45.2%

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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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.