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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
Bulgur
Bulgur
2
:
6
Wild rice
Wild rice
Contains more Iron +25.5%
Contains more Calcium +66.7%
Contains more Copper +56.4%
Contains more Zinc +208.8%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Equal in Potassium - 427
Equal in Magnesium - 177
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Wild rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +25.5%
Contains more Calcium +66.7%
Contains more Copper +56.4%
Contains more Zinc +208.8%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Equal in Potassium - 427
Equal in Magnesium - 177

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
Bulgur
1
:
7
Wild rice
Wild rice
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
Bulgur
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Wild rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
74%
Bulgur
88%
Wild rice
Carbohydrates
76%
Bulgur
75%
Wild rice
Fats
6%
Bulgur
5%
Wild rice

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Bulgur
Bulgur contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Wild rice Opinion
Calories 342 357 Wild rice
Protein 12.29 14.73 Wild rice
Fats 1.33 1.08 Bulgur
Vitamin C 0 0
Carbs 75.87 74.9 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 1.96 Bulgur
Calcium 35 21 Bulgur
Potassium 410 427 Wild rice
Magnesium 164 177 Wild rice
Sugars 0.41 2.5 Bulgur
Fiber 12.5 6.2 Bulgur
Copper 0.335 0.524 Wild rice
Zinc 1.93 5.96 Wild rice
Starch
Phosphorus 300 433 Wild rice
Sodium 17 7 Wild rice
Vitamin A 9 19 Wild rice
Vitamin E 0.06 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.232 0.115 Bulgur
Vitamin B2 0.115 0.262 Wild rice
Vitamin B3 5.114 6.733 Wild rice
Vitamin B5 1.045 1.074 Wild rice
Vitamin B6 0.342 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 1.9
Folate 27 95 Wild rice
Trans Fat
Saturated Fat 0.232 0.156 Wild rice
Monounsaturated Fat 0.173 0.159 Bulgur
Polyunsaturated fat 0.541 0.676 Wild rice
Tryptophan 0.19 0.179 Bulgur
Threonine 0.354 0.469 Wild rice
Isoleucine 0.455 0.618 Wild rice
Leucine 0.83 1.018 Wild rice
Lysine 0.339 0.629 Wild rice
Methionine 0.19 0.438 Wild rice
Phenylalanine 0.58 0.721 Wild rice
Valine 0.554 0.858 Wild rice
Histidine 0.285 0.384 Wild rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.