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Rice noodles vs. Bulgur — In-Depth Nutrition Comparison

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What are the differences between Rice noodles and Bulgur?

  • Rice noodles is higher in Selenium, yet Bulgur is higher in Manganese, Fiber, Iron, Magnesium, Vitamin B5, Vitamin B6, and Vitamin B3.
  • Bulgur's daily need coverage for Manganese is 22% more.
  • Rice noodles has 8 times more Selenium than Bulgur. While Rice noodles has 4.5µg of Selenium, Bulgur has only 0.6µg.

We used Rice noodles, cooked and Bulgur, cooked types in this article.

Infographic

Rice noodles 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" 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 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
Bulgur
9
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 SeleniumSelenium +650%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +1600%
Contains more IronIron +585.7%
Contains more CopperCopper +97.4%
Contains more ZincZinc +128%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +434.2%

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% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
Bulgur
9
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 E Vitamin E +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +1288.9%
Contains more Vitamin B5Vitamin B5 +3027.3%
Contains more Vitamin B6Vitamin B6 +1283.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1700%
Contains more CholineCholine +331.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
Bulgur
4
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 CarbsCarbs +29.2%
Contains more ProteinProtein +72.1%
Contains more FatsFats +20%
Contains more OtherOther +88.9%
~equal in Water ~77.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 32%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.023 g
Bulgur
2
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 less Sat. FatSaturated Fat -45.2%
Contains more Mono. FatMonounsaturated Fat +19.2%
Contains more Poly. FatPolyunsaturated fat +326.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice noodles Bulgur Opinion
Calories 108kcal 83kcal Rice noodles
Protein 1.79g 3.08g Bulgur
Fats 0.2g 0.24g Bulgur
Net carbs 23.01g 14.08g Rice noodles
Carbs 24.01g 18.58g Rice noodles
Magnesium 3mg 32mg Bulgur
Calcium 4mg 10mg Bulgur
Potassium 4mg 68mg Bulgur
Iron 0.14mg 0.96mg Bulgur
Sugar 0.03g 0.1g Rice noodles
Fiber 1g 4.5g Bulgur
Copper 0.038mg 0.075mg Bulgur
Zinc 0.25mg 0.57mg Bulgur
Phosphorus 20mg 40mg Bulgur
Sodium 19mg 5mg Bulgur
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.03mg 0.01mg Rice noodles
Manganese 0.114mg 0.609mg Bulgur
Selenium 4.5µg 0.6µg Rice noodles
Vitamin B1 0.018mg 0.057mg Bulgur
Vitamin B2 0.004mg 0.028mg Bulgur
Vitamin B3 0.072mg 1mg Bulgur
Vitamin B5 0.011mg 0.344mg Bulgur
Vitamin B6 0.006mg 0.083mg Bulgur
Vitamin K 0µg 0.5µg Bulgur
Folate 1µg 18µg Bulgur
Choline 1.6mg 6.9mg Bulgur
Saturated Fat 0.023g 0.042g Rice noodles
Monounsaturated Fat 0.026g 0.031g Bulgur
Polyunsaturated fat 0.023g 0.098g Bulgur
Tryptophan 0.022mg 0.048mg Bulgur
Threonine 0.063mg 0.089mg Bulgur
Isoleucine 0.073mg 0.114mg Bulgur
Leucine 0.147mg 0.208mg Bulgur
Lysine 0.062mg 0.085mg Bulgur
Methionine 0.043mg 0.048mg Bulgur
Phenylalanine 0.095mg 0.145mg Bulgur
Valine 0.104mg 0.139mg Bulgur
Histidine 0.045mg 0.071mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice noodles 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
1%
Rice noodles
8%
Bulgur
Minerals Daily Need Coverage Score
8%
Rice noodles
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Rice noodles
Rice noodles is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Rice noodles
Rice noodles is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 14)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.