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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.
Brown rice
Brown rice
8
:
2
Bulgur
Bulgur
Contains more Magnesium +21.9%
Contains more Phosphorus +157.5%
Contains more Potassium +26.5%
Contains less Sodium -20%
Contains more Zinc +24.6%
Contains more Copper +41.3%
Contains more Manganese +59.9%
Contains more Selenium +866.7%
Contains more Calcium +233.3%
Contains more Iron +71.4%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Magnesium +21.9%
Contains more Phosphorus +157.5%
Contains more Potassium +26.5%
Contains less Sodium -20%
Contains more Zinc +24.6%
Contains more Copper +41.3%
Contains more Manganese +59.9%
Contains more Selenium +866.7%
Contains more Calcium +233.3%
Contains more Iron +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.
Brown rice
Brown rice
6
:
3
Bulgur
Bulgur
Contains more Vitamin E +1600%
Contains more Vitamin B1 +212.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +48.2%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin K +150%
Equal in Vitamin B5 - 0.344
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +212.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +48.2%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin K +150%
Equal in Vitamin B5 - 0.344

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Bulgur
Bulgur
Contains more Fats +304.2%
Contains more Carbs +37.7%
Contains more Other +29.4%
Contains more Protein +12.4%
Contains more Water +10.7%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Bulgur
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 Fats +304.2%
Contains more Carbs +37.7%
Contains more Other +29.4%
Contains more Protein +12.4%
Contains more Water +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +1090.3%
Contains more Polyunsaturated fat +273.5%
Contains less Saturated Fat -83.8%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +1090.3%
Contains more Polyunsaturated fat +273.5%
Contains less Saturated 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
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Bulgur Opinion
Net carbs 23.98g 14.08g Brown rice
Protein 2.74g 3.08g Bulgur
Fats 0.97g 0.24g Brown rice
Carbs 25.58g 18.58g Brown rice
Calories 123kcal 83kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 0.1g Bulgur
Fiber 1.6g 4.5g Bulgur
Calcium 3mg 10mg Bulgur
Iron 0.56mg 0.96mg Bulgur
Magnesium 39mg 32mg Brown rice
Phosphorus 103mg 40mg Brown rice
Potassium 86mg 68mg Brown rice
Sodium 4mg 5mg Brown rice
Zinc 0.71mg 0.57mg Brown rice
Copper 0.106mg 0.075mg Brown rice
Manganese 0.974mg 0.609mg Brown rice
Selenium 5.8µg 0.6µg Brown rice
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.17mg 0.01mg 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
Folate 9µg 18µg Bulgur
Vitamin K 0.2µg 0.5µg Bulgur
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
Saturated Fat 0.26g 0.042g Bulgur
Monounsaturated Fat 0.369g 0.031g Brown rice
Polyunsaturated fat 0.366g 0.098g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in vitamins?
?
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

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.