Bulgur vs. Wild rice — In-Depth Nutrition Comparison
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Important differences between bulgur and wild rice
- Bulgur has more manganese and fiber; however, wild rice has more zinc, phosphorus, and copper.
- Bulgur's daily need coverage for manganese is 14% more.
- Bulgur has 3 times more fiber than wild rice. Bulgur has 4.5g of fiber, while wild rice has 1.8g.
The food varieties used in the comparison are Bulgur, cooked and Wild rice, cooked.
Infographic
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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 CalciumCalcium | +233.3% |
| Contains more IronIron | +60% |
| Contains more ManganeseManganese | +116% |
| Contains more PotassiumPotassium | +48.5% |
| Contains more CopperCopper | +61.3% |
| Contains more ZincZinc | +135.1% |
| Contains more PhosphorusPhosphorus | +105% |
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +33.3% |
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 B5Vitamin B5 | +123.4% |
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin B2Vitamin B2 | +210.7% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more Vitamin B6Vitamin B6 | +62.7% |
| Contains more FolateFolate | +44.4% |
| Contains more CholineCholine | +47.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +41.7% |
| Contains more CarbsCarbs | +14.9% |
| Contains more OtherOther | +17.6% |
~equal in
Water
~73.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.3% |
| Contains more Mono. FatMonounsaturated fat | +61.3% |
| Contains more Poly. FatPolyunsaturated fat | +117.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.609mg | 0.282mg | 14% |
| Fiber | 4.5g | 1.8g | 11% |
| Zinc | 0.57mg | 1.34mg | 7% |
| Phosphorus | 40mg | 82mg | 6% |
| Iron | 0.96mg | 0.6mg | 5% |
| Vitamin B2 | 0.028mg | 0.087mg | 5% |
| Copper | 0.075mg | 0.121mg | 5% |
| Vitamin B6 | 0.083mg | 0.135mg | 4% |
| Vitamin B5 | 0.344mg | 0.154mg | 4% |
| Vitamin E | 0.01mg | 0.24mg | 2% |
| Folate | 18µg | 26µg | 2% |
| Vitamin B3 | 1mg | 1.287mg | 2% |
| Protein | 3.08g | 3.99g | 2% |
| Polyunsaturated fat | 0.098g | 0.213g | 1% |
| Choline | 6.9mg | 10.2mg | 1% |
| Calories | 83kcal | 101kcal | 1% |
| Potassium | 68mg | 101mg | 1% |
| Calcium | 10mg | 3mg | 1% |
| Carbs | 18.58g | 21.34g | 1% |
| Fats | 0.24g | 0.34g | 0% |
| Net carbs | 14.08g | 19.54g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 0.1g | 0.73g | N/A |
| Sodium | 5mg | 3mg | 0% |
| Selenium | 0.6µg | 0.8µg | 0% |
| Vitamin B1 | 0.057mg | 0.052mg | 0% |
| Vitamin K | 0.5µg | 0.5µg | 0% |
| Saturated fat | 0.042g | 0.049g | 0% |
| Monounsaturated fat | 0.031g | 0.05g | 0% |
| Tryptophan | 0.048mg | 0.049mg | 0% |
| Threonine | 0.089mg | 0.127mg | 0% |
| Isoleucine | 0.114mg | 0.167mg | 0% |
| Leucine | 0.208mg | 0.276mg | 0% |
| Lysine | 0.085mg | 0.17mg | 0% |
| Methionine | 0.048mg | 0.119mg | 0% |
| Phenylalanine | 0.145mg | 0.195mg | 0% |
| Valine | 0.139mg | 0.232mg | 0% |
| Histidine | 0.071mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
21%
21%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 2mg)
Which food is cheaper?
Wild rice is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated fat?
Bulgur is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.