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  6. Bulgur vs. Rice, white, medium-grain, enriched, cooked

Bulgur vs. Rice, white, medium-grain, enriched, cooked — In-Depth Nutrition Comparison

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The main differences between bulgur and rice, white, medium-grain, enriched, cooked

  • Bulgur has more fiber and manganese; however, rice, white, medium-grain, enriched, cooked has more selenium, folate, vitamin B1, iron, and vitamin B3.
  • Daily need coverage for fiber for bulgur is 17% higher.
  • Rice, white, medium-grain, enriched, cooked has 2 times less magnesium than bulgur. Bulgur has 32mg of magnesium, while rice, white, medium-grain, enriched, cooked has 13mg.

Food types used in this article are Bulgur, cooked and Rice, white, medium-grain, enriched, cooked.

Infographic

Bulgur vs Rice, white, medium-grain, enriched, cooked 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
6
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 9.3% 0.9% 2.6% 56% 13% 11% 16% 0% 49% 41%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +134.5%
Contains more CopperCopper +97.4%
Contains more ZincZinc +35.7%
Contains more ManganeseManganese +61.5%
Contains more IronIron +55.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1150%
~equal in Phosphorus ~37mg

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
5
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% 0% 42% 3.7% 34% 25% 12% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +193%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more FolateFolate +222.2%
~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, white, medium-grain, enriched, cooked DV% diff.
Fiber 4.5g 0.3g 17%
Selenium 0.6µg 7.5µg 13%
Manganese 0.609mg 0.377mg 10%
Folate 18µg 58µg 10%
Vitamin B1 0.057mg 0.167mg 9%
Iron 0.96mg 1.49mg 7%
Magnesium 32mg 13mg 5%
Vitamin B3 1mg 1.835mg 5%
Copper 0.075mg 0.038mg 4%
Carbs 18.58g 28.59g 3%
Vitamin B6 0.083mg 0.05mg 3%
Calories 83kcal 130kcal 2%
Choline 6.9mg 1%
Vitamin B5 0.344mg 0.411mg 1%
Protein 3.08g 2.38g 1%
Vitamin B2 0.028mg 0.016mg 1%
Zinc 0.57mg 0.42mg 1%
Potassium 68mg 29mg 1%
Calcium 10mg 3mg 1%
Fats 0.24g 0.21g 0%
Net carbs 14.08g 28.29g N/A
Sugar 0.1g N/A
Phosphorus 40mg 37mg 0%
Sodium 5mg 0mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0.057g 0%
Monounsaturated fat 0.031g 0.065g 0%
Polyunsaturated fat 0.098g 0.056g 0%
Tryptophan 0.048mg 0.028mg 0%
Threonine 0.089mg 0.085mg 0%
Isoleucine 0.114mg 0.103mg 0%
Leucine 0.208mg 0.197mg 0%
Lysine 0.085mg 0.086mg 0%
Methionine 0.048mg 0.056mg 0%
Phenylalanine 0.145mg 0.127mg 0%
Valine 0.139mg 0.145mg 0%
Histidine 0.071mg 0.056mg 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% 29% 69%
Protein: 2.38 g
Fats: 0.21 g
Carbs: 28.59 g
Water: 68.61 g
Other: 0.21 g
Contains more ProteinProtein +29.4%
Contains more FatsFats +14.3%
Contains more WaterWater +13.3%
Contains more OtherOther +61.9%
Contains more CarbsCarbs +53.9%

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% 37% 31%
Saturated fat: Sat. Fat 0.057 g
Monounsaturated fat: Mono. Fat 0.065 g
Polyunsaturated fat: Poly. Fat 0.056 g
Contains less Sat. FatSaturated fat -26.3%
Contains more Poly. FatPolyunsaturated fat +75%
Contains more Mono. FatMonounsaturated fat +109.7%

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, white, medium-grain, enriched, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168880/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.