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  6. Brown rice vs. Bulgur

Brown rice vs. Bulgur — In-Depth Nutrition Comparison

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Significant differences between Brown rice and Bulgur

  • Brown rice has more Manganese, Vitamin B1, Vitamin B3, Selenium, and Phosphorus, however, Bulgur is richer in Fiber.
  • Brown rice covers your daily Manganese needs 16% more than Bulgur.
  • Bulgur has 10 times less Selenium than Brown rice. Brown rice has 5.8µg of Selenium, while Bulgur has 0.6µg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Bulgur, cooked.

Infographic

Brown rice vs Bulgur infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Bulgur
Bulgur
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +21.9%
Contains more PotassiumPotassium +26.5%
Contains more CopperCopper +41.3%
Contains more ZincZinc +24.6%
Contains more PhosphorusPhosphorus +157.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +59.9%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +233.3%
Contains more IronIron +71.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Bulgur
Bulgur
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +212.3%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +156.1%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more CholineCholine +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.344mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more FatsFats +304.2%
Contains more CarbsCarbs +37.7%
Contains more OtherOther +29.4%
Contains more ProteinProtein +12.4%
Contains more WaterWater +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated Fat +1090.3%
Contains more Poly. FatPolyunsaturated fat +273.5%
Contains less Sat. FatSaturated Fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Bulgur
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Brown rice Bulgur Opinion
Calories 123kcal 83kcal Brown rice
Protein 2.74g 3.08g Bulgur
Fats 0.97g 0.24g Brown rice
Net carbs 23.98g 14.08g Brown rice
Carbs 25.58g 18.58g Brown rice
Magnesium 39mg 32mg Brown rice
Calcium 3mg 10mg Bulgur
Potassium 86mg 68mg Brown rice
Iron 0.56mg 0.96mg Bulgur
Sugar 0.24g 0.1g Bulgur
Fiber 1.6g 4.5g Bulgur
Copper 0.106mg 0.075mg Brown rice
Zinc 0.71mg 0.57mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 40mg Brown rice
Sodium 4mg 5mg Brown rice
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.17mg 0.01mg Brown rice
Manganese 0.974mg 0.609mg Brown rice
Selenium 5.8µg 0.6µg Brown rice
Vitamin B1 0.178mg 0.057mg Brown rice
Vitamin B2 0.069mg 0.028mg Brown rice
Vitamin B3 2.561mg 1mg Brown rice
Vitamin B5 0.38mg 0.344mg Brown rice
Vitamin B6 0.123mg 0.083mg Brown rice
Vitamin K 0.2µg 0.5µg Bulgur
Folate 9µg 18µg Bulgur
Choline 9.2mg 6.9mg Brown rice
Saturated Fat 0.26g 0.042g Bulgur
Monounsaturated Fat 0.369g 0.031g Brown rice
Polyunsaturated fat 0.366g 0.098g Brown rice
Tryptophan 0.033mg 0.048mg Bulgur
Threonine 0.095mg 0.089mg Brown rice
Isoleucine 0.109mg 0.114mg Bulgur
Leucine 0.214mg 0.208mg Brown rice
Lysine 0.099mg 0.085mg Brown rice
Methionine 0.058mg 0.048mg Brown rice
Phenylalanine 0.133mg 0.145mg Bulgur
Valine 0.151mg 0.139mg Brown rice
Histidine 0.066mg 0.071mg Bulgur
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
13%
Brown rice
8%
Bulgur
Minerals Daily Need Coverage Score
32%
Brown rice
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.14g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.218g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.