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Brown rice vs Bulgur - In-Depth Nutrition Comparison

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How are Brown rice and Bulgur different?

  • Bulgur has more Manganese, Fiber, Magnesium, Phosphorus, Copper, Iron, Vitamin B6, Vitamin B3, Vitamin B5, and Zinc than Brown rice.
  • Daily need coverage for Manganese from Bulgur is 90% higher.

Rice, brown, long-grain, cooked and Bulgur, dry are the varieties used in this article.

Infographic

Brown rice vs Bulgur 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 less Sodium -76.5%
Contains more Calcium +1066.7%
Contains more Iron +339.3%
Contains more Magnesium +320.5%
Contains more Phosphorus +191.3%
Contains more Potassium +376.7%
Contains more Zinc +171.8%
Contains more Copper +216%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains less Sodium -76.5%
Contains more Calcium +1066.7%
Contains more Iron +339.3%
Contains more Magnesium +320.5%
Contains more Phosphorus +191.3%
Contains more Potassium +376.7%
Contains more Zinc +171.8%
Contains more Copper +216%

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
:
8
Bulgur
Contains more Vitamin E +183.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +178%
Contains more Folate +200%
Contains more Vitamin K +850%
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%
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%
Contains more Vitamin E +183.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +178%
Contains more Folate +200%
Contains more Vitamin K +850%

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.
Brown rice Bulgur
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Brown rice Bulgur Opinion
Net carbs 23.98g 63.37g Bulgur
Protein 2.74g 12.29g Bulgur
Fats 0.97g 1.33g Bulgur
Carbs 25.58g 75.87g Bulgur
Calories 123kcal 342kcal Bulgur
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g 0.41g Brown rice
Fiber 1.6g 12.5g Bulgur
Calcium 3mg 35mg Bulgur
Iron 0.56mg 2.46mg Bulgur
Magnesium 39mg 164mg Bulgur
Phosphorus 103mg 300mg Bulgur
Potassium 86mg 410mg Bulgur
Sodium 4mg 17mg Brown rice
Zinc 0.71mg 1.93mg Bulgur
Copper 0.106mg 0.335mg Bulgur
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.17mg 0.06mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.232mg Bulgur
Vitamin B2 0.069mg 0.115mg Bulgur
Vitamin B3 2.561mg 5.114mg Bulgur
Vitamin B5 0.38mg 1.045mg Bulgur
Vitamin B6 0.123mg 0.342mg Bulgur
Folate 9µg 27µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 1.9µg Bulgur
Tryptophan 0.033mg 0.19mg Bulgur
Threonine 0.095mg 0.354mg Bulgur
Isoleucine 0.109mg 0.455mg Bulgur
Leucine 0.214mg 0.83mg Bulgur
Lysine 0.099mg 0.339mg Bulgur
Methionine 0.058mg 0.19mg Bulgur
Phenylalanine 0.133mg 0.58mg Bulgur
Valine 0.151mg 0.554mg Bulgur
Histidine 0.066mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.26g 0.232g Bulgur
Monounsaturated Fat 0.369g 0.173g Brown rice
Polyunsaturated fat 0.366g 0.541g Bulgur

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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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
14
Brown rice
29
Bulgur
Mineral Summary Score
20
Brown rice
69
Bulgur

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
16%
Brown rice
74%
Bulgur
Carbohydrates
26%
Brown rice
76%
Bulgur
Fats
4%
Brown rice
6%
Bulgur

Comparison summary

Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 13mg)
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

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. 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/170688/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.