Rice vs. Bulgur — In-Depth Nutrition Comparison
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How are rice and bulgur different?
- Rice is richer in selenium, while bulgur is higher in fiber, iron, and manganese.
- Bulgur covers your daily need for fiber 16% more than rice.
- Rice contains 13 times more Selenium than bulgur. Rice contains 7.5µg of Selenium, while bulgur contains 0.6µg.
- Rice has a higher glycemic index (60) than bulgur (47).
Rice, white, long-grain, regular, unenriched, cooked without salt and Bulgur, cooked types were used in this article.
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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.
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +1150% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more PotassiumPotassium | +94.3% |
| Contains more IronIron | +380% |
| Contains more ZincZinc | +16.3% |
| Contains more ManganeseManganese | +29% |
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.
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B5Vitamin B5 | +13.4% |
| Contains more Vitamin B6Vitamin B6 | +12% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +185% |
| Contains more Vitamin B2Vitamin B2 | +115.4% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +228.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +16.7% |
| Contains more CarbsCarbs | +51.6% |
| Contains more OtherOther | +23.5% |
| Contains more ProteinProtein | +14.5% |
| Contains more WaterWater | +13.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +183.9% |
| Contains less Sat. FatSaturated Fat | -45.5% |
| Contains more Poly. FatPolyunsaturated fat | +28.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 130kcal | 83kcal |
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| Protein | 2.69g | 3.08g |
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| Fats | 0.28g | 0.24g |
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| Net carbs | 27.77g | 14.08g |
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| Carbs | 28.17g | 18.58g |
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| Magnesium | 12mg | 32mg |
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| Calcium | 10mg | 10mg | |
| Potassium | 35mg | 68mg |
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| Iron | 0.2mg | 0.96mg |
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| Sugar | 0.05g | 0.1g |
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| Fiber | 0.4g | 4.5g |
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| Copper | 0.069mg | 0.075mg |
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| Zinc | 0.49mg | 0.57mg |
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| Phosphorus | 43mg | 40mg |
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| Sodium | 1mg | 5mg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.04mg | 0.01mg |
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| Manganese | 0.472mg | 0.609mg |
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| Selenium | 7.5µg | 0.6µg |
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| Vitamin B1 | 0.02mg | 0.057mg |
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| Vitamin B2 | 0.013mg | 0.028mg |
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| Vitamin B3 | 0.4mg | 1mg |
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| Vitamin B5 | 0.39mg | 0.344mg |
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| Vitamin B6 | 0.093mg | 0.083mg |
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| Vitamin K | 0µg | 0.5µg |
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| Folate | 3µg | 18µg |
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| Choline | 2.1mg | 6.9mg |
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| Saturated Fat | 0.077g | 0.042g |
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| Monounsaturated Fat | 0.088g | 0.031g |
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| Polyunsaturated fat | 0.076g | 0.098g |
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| Tryptophan | 0.031mg | 0.048mg |
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| Threonine | 0.096mg | 0.089mg |
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| Isoleucine | 0.116mg | 0.114mg |
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| Leucine | 0.222mg | 0.208mg |
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| Lysine | 0.097mg | 0.085mg |
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| Methionine | 0.063mg | 0.048mg |
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| Phenylalanine | 0.144mg | 0.145mg |
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| Valine | 0.164mg | 0.139mg |
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| Histidine | 0.063mg | 0.071mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
8%
Minerals Daily Need Coverage Score
18%
21%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 4mg)
Which food is cheaper?
Rice is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)