Bulgur vs Wild rice - In-Depth Nutrition Comparison
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Significant differences between Bulgur and Wild rice
- Bulgur has more Manganese, Fiber, Vitamin B1, and Iron, however Wild rice is richer in Zinc, Copper, Phosphorus, Folate, Vitamin B2, and Vitamin B3.
- Bulgur covers your daily Manganese needs 75% more than Wild rice.
- Wild rice has 2 times less Vitamin B1 than Bulgur. Bulgur has 0.232mg of Vitamin B1, while Wild rice has 0.115mg.
Specific food types used in this comparison are Bulgur, dry and Wild rice, raw.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+66.7%
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Iron
+25.5%
Contains
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Phosphorus
+44.3%
Contains
less
Sodium
-58.8%
Contains
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Zinc
+208.8%
Contains
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Copper
+56.4%
Equal in Magnesium - 177
Equal in Potassium - 427
Contains
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Calcium
+66.7%
Contains
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Iron
+25.5%
Contains
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Phosphorus
+44.3%
Contains
less
Sodium
-58.8%
Contains
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Zinc
+208.8%
Contains
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Copper
+56.4%
Equal in Magnesium - 177
Equal in Potassium - 427
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin B1
+101.7%
Contains
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Vitamin A
+111.1%
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Vitamin E
+1266.7%
Contains
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Vitamin B2
+127.8%
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Vitamin B3
+31.7%
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Vitamin B6
+14.3%
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Folate
+251.9%
Equal in Vitamin B5 - 1.074
Equal in Vitamin K - 1.9
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Vitamin B1
+101.7%
Contains
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Vitamin A
+111.1%
Contains
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Vitamin E
+1266.7%
Contains
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Vitamin B2
+127.8%
Contains
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Vitamin B3
+31.7%
Contains
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Vitamin B6
+14.3%
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Folate
+251.9%
Equal in Vitamin B5 - 1.074
Equal in Vitamin K - 1.9
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 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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Opinion |
| Net carbs | 63.37g | 68.7g |
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| Protein | 12.29g | 14.73g |
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| Fats | 1.33g | 1.08g |
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| Carbs | 75.87g | 74.9g |
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| Calories | 342kcal | 357kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.41g | 2.5g |
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| Fiber | 12.5g | 6.2g |
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| Calcium | 35mg | 21mg |
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| Iron | 2.46mg | 1.96mg |
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| Magnesium | 164mg | 177mg |
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| Phosphorus | 300mg | 433mg |
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| Potassium | 410mg | 427mg |
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| Sodium | 17mg | 7mg |
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| Zinc | 1.93mg | 5.96mg |
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| Copper | 0.335mg | 0.524mg |
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| Vitamin A | 9IU | 19IU |
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| Vitamin E | 0.06mg | 0.82mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.232mg | 0.115mg |
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| Vitamin B2 | 0.115mg | 0.262mg |
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| Vitamin B3 | 5.114mg | 6.733mg |
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| Vitamin B5 | 1.045mg | 1.074mg |
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| Vitamin B6 | 0.342mg | 0.391mg |
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| Folate | 27µg | 95µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 1.9µg | 1.9µg | |
| Tryptophan | 0.19mg | 0.179mg |
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| Threonine | 0.354mg | 0.469mg |
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| Isoleucine | 0.455mg | 0.618mg |
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| Leucine | 0.83mg | 1.018mg |
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| Lysine | 0.339mg | 0.629mg |
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| Methionine | 0.19mg | 0.438mg |
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| Phenylalanine | 0.58mg | 0.721mg |
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| Valine | 0.554mg | 0.858mg |
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| Histidine | 0.285mg | 0.384mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.232g | 0.156g |
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| Monounsaturated Fat | 0.173g | 0.159g |
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| Polyunsaturated fat | 0.541g | 0.676g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
39
Mineral Summary Score
69
96
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
74%
88%
Carbohydrates
76%
75%
Fats
6%
5%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice is lower in Saturated Fat (difference - 0.076g)
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 - 2.09g)
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.