Bulgur vs. Rice — In-Depth Nutrition Comparison
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How are bulgur and rice different?
- Bulgur is richer in fiber, iron, and manganese, while rice is higher in selenium.
- Bulgur covers your daily need for fiber, 16% more than rice.
- Bulgur contains 6 times more folate than rice. Bulgur contains 18µg of folate, while rice contains 3µg.
- Rice has a higher glycemic index (60) than bulgur (47).
Bulgur, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more PotassiumPotassium | +94.3% |
| Contains more IronIron | +380% |
| Contains more ZincZinc | +16.3% |
| Contains more ManganeseManganese | +29% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +1150% |
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.
| Contains more Vitamin B1Vitamin B1 | +185% |
| Contains more Vitamin B2Vitamin B2 | +115.4% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +228.6% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B5Vitamin B5 | +13.4% |
| Contains more Vitamin B6Vitamin B6 | +12% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 4.5g | 0.4g | 16% |
| Selenium | 0.6µg | 7.5µg | 13% |
| Iron | 0.96mg | 0.2mg | 10% |
| Manganese | 0.609mg | 0.472mg | 6% |
| Magnesium | 32mg | 12mg | 5% |
| Folate | 18µg | 3µg | 4% |
| Vitamin B3 | 1mg | 0.4mg | 4% |
| Carbs | 18.58g | 28.17g | 3% |
| Vitamin B1 | 0.057mg | 0.02mg | 3% |
| Calories | 83kcal | 130kcal | 2% |
| Choline | 6.9mg | 2.1mg | 1% |
| Vitamin B6 | 0.083mg | 0.093mg | 1% |
| Vitamin B5 | 0.344mg | 0.39mg | 1% |
| Protein | 3.08g | 2.69g | 1% |
| Vitamin B2 | 0.028mg | 0.013mg | 1% |
| Zinc | 0.57mg | 0.49mg | 1% |
| Copper | 0.075mg | 0.069mg | 1% |
| Potassium | 68mg | 35mg | 1% |
| Fats | 0.24g | 0.28g | 0% |
| Net carbs | 14.08g | 27.77g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 0.1g | 0.05g | N/A |
| Phosphorus | 40mg | 43mg | 0% |
| Sodium | 5mg | 1mg | 0% |
| Vitamin E | 0.01mg | 0.04mg | 0% |
| Vitamin K | 0.5µg | 0µg | 0% |
| Saturated fat | 0.042g | 0.077g | 0% |
| Monounsaturated fat | 0.031g | 0.088g | 0% |
| Polyunsaturated fat | 0.098g | 0.076g | 0% |
| Tryptophan | 0.048mg | 0.031mg | 0% |
| Threonine | 0.089mg | 0.096mg | 0% |
| Isoleucine | 0.114mg | 0.116mg | 0% |
| Leucine | 0.208mg | 0.222mg | 0% |
| Lysine | 0.085mg | 0.097mg | 0% |
| Methionine | 0.048mg | 0.063mg | 0% |
| Phenylalanine | 0.145mg | 0.144mg | 0% |
| Valine | 0.139mg | 0.164mg | 0% |
| Histidine | 0.071mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14.5% |
| Contains more WaterWater | +13.6% |
| Contains more FatsFats | +16.7% |
| Contains more CarbsCarbs | +51.6% |
| Contains more OtherOther | +23.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.5% |
| Contains more Poly. FatPolyunsaturated fat | +28.9% |
| Contains more Mono. FatMonounsaturated fat | +183.9% |