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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

Bulgur vs Wild rice 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 more Calcium +66.7%
Contains more Iron +25.5%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Contains more Zinc +208.8%
Contains more Copper +56.4%
Equal in Magnesium - 177
Equal in Potassium - 427
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +66.7%
Contains more Iron +25.5%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Contains more Zinc +208.8%
Contains more 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
Bulgur
1
:
Contains more Vitamin B1 +101.7%
Contains more Vitamin A +111.1%
Contains more Vitamin E +1266.7%
Contains more Vitamin B2 +127.8%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +14.3%
Contains more Folate +251.9%
Equal in Vitamin B5 - 1.074
Equal in Vitamin K - 1.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +101.7%
Contains more Vitamin A +111.1%
Contains more Vitamin E +1266.7%
Contains more Vitamin B2 +127.8%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +14.3%
Contains more 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.
Bulgur Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur Wild rice Opinion
Net carbs 63.37g 68.7g Wild rice
Protein 12.29g 14.73g Wild rice
Fats 1.33g 1.08g Bulgur
Carbs 75.87g 74.9g Bulgur
Calories 342kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar 0.41g 2.5g Bulgur
Fiber 12.5g 6.2g Bulgur
Calcium 35mg 21mg Bulgur
Iron 2.46mg 1.96mg Bulgur
Magnesium 164mg 177mg Wild rice
Phosphorus 300mg 433mg Wild rice
Potassium 410mg 427mg Wild rice
Sodium 17mg 7mg Wild rice
Zinc 1.93mg 5.96mg Wild rice
Copper 0.335mg 0.524mg Wild rice
Vitamin A 9IU 19IU Wild rice
Vitamin E 0.06mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.115mg Bulgur
Vitamin B2 0.115mg 0.262mg Wild rice
Vitamin B3 5.114mg 6.733mg Wild rice
Vitamin B5 1.045mg 1.074mg Wild rice
Vitamin B6 0.342mg 0.391mg Wild rice
Folate 27µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 1.9µg
Tryptophan 0.19mg 0.179mg Bulgur
Threonine 0.354mg 0.469mg Wild rice
Isoleucine 0.455mg 0.618mg Wild rice
Leucine 0.83mg 1.018mg Wild rice
Lysine 0.339mg 0.629mg Wild rice
Methionine 0.19mg 0.438mg Wild rice
Phenylalanine 0.58mg 0.721mg Wild rice
Valine 0.554mg 0.858mg Wild rice
Histidine 0.285mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.156g Wild rice
Monounsaturated Fat 0.173g 0.159g Bulgur
Polyunsaturated fat 0.541g 0.676g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Bulgur
39
Wild rice
Mineral Summary Score
69
Bulgur
96
Wild rice

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%
Bulgur
88%
Wild rice
Carbohydrates
76%
Bulgur
75%
Wild rice
Fats
6%
Bulgur
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 2.09g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.