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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
