Wild rice raw vs. Bulgur dry — In-Depth Nutrition Comparison
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Significant differences between wild rice raw and bulgur dry
- Wild rice raw has more zinc, copper, phosphorus, folate, vitamin B2, and vitamin B3; however, bulgur dry is richer in manganese, fiber, vitamin B1, and iron.
- Bulgur dry covers your daily manganese needs 75% more than wild rice raw.
- Bulgur dry has 4 times less folate than wild rice raw. Wild rice raw has 95µg of folate, while bulgur dry has 27µg.
Specific food types used in this comparison are Wild rice, raw and Bulgur, dry.
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.
| Contains more CopperCopper | +56.4% |
| Contains more ZincZinc | +208.8% |
| Contains more PhosphorusPhosphorus | +44.3% |
| Contains less SodiumSodium | -58.8% |
| Contains more SeleniumSelenium | +21.7% |
| Contains more CalciumCalcium | +66.7% |
| Contains more IronIron | +25.5% |
| Contains more ManganeseManganese | +129.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1266.7% |
| Contains more Vitamin B2Vitamin B2 | +127.8% |
| Contains more Vitamin B3Vitamin B3 | +31.7% |
| Contains more Vitamin B6Vitamin B6 | +14.3% |
| Contains more FolateFolate | +251.9% |
| Contains more CholineCholine | +24.6% |
| Contains more Vitamin B1Vitamin B1 | +101.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more ProteinProtein | +19.9% |
| Contains more FatsFats | +23.1% |
| Contains more WaterWater | +16% |
~equal in
Carbs
~75.87g
~equal in
Other
~1.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains less Sat. FatSaturated fat | -32.8% |
| Contains more Poly. FatPolyunsaturated fat | +25% |
~equal in
Monounsaturated fat
~0.173g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.329mg | 3.048mg | 75% |
| Zinc | 5.96mg | 1.93mg | 37% |
| Fiber | 6.2g | 12.5g | 25% |
| Copper | 0.524mg | 0.335mg | 21% |
| Phosphorus | 433mg | 300mg | 19% |
| Folate | 95µg | 27µg | 17% |
| Vitamin B2 | 0.262mg | 0.115mg | 11% |
| Vitamin B1 | 0.115mg | 0.232mg | 10% |
| Vitamin B3 | 6.733mg | 5.114mg | 10% |
| Iron | 1.96mg | 2.46mg | 6% |
| Vitamin E | 0.82mg | 0.06mg | 5% |
| Protein | 14.73g | 12.29g | 5% |
| Vitamin B6 | 0.391mg | 0.342mg | 4% |
| Magnesium | 177mg | 164mg | 3% |
| Vitamin B5 | 1.074mg | 1.045mg | 1% |
| Choline | 35mg | 28.1mg | 1% |
| Polyunsaturated fat | 0.676g | 0.541g | 1% |
| Calories | 357kcal | 342kcal | 1% |
| Selenium | 2.8µg | 2.3µg | 1% |
| Potassium | 427mg | 410mg | 1% |
| Calcium | 21mg | 35mg | 1% |
| Fats | 1.08g | 1.33g | 0% |
| Carbs | 74.9g | 75.87g | 0% |
| Net carbs | 68.7g | 63.37g | N/A |
| Sugar | 2.5g | 0.41g | N/A |
| Sodium | 7mg | 17mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 1.9µg | 1.9µg | 0% |
| Saturated fat | 0.156g | 0.232g | 0% |
| Monounsaturated fat | 0.159g | 0.173g | 0% |
| Tryptophan | 0.179mg | 0.19mg | 0% |
| Threonine | 0.469mg | 0.354mg | 0% |
| Isoleucine | 0.618mg | 0.455mg | 0% |
| Leucine | 1.018mg | 0.83mg | 0% |
| Lysine | 0.629mg | 0.339mg | 0% |
| Methionine | 0.438mg | 0.19mg | 0% |
| Phenylalanine | 0.721mg | 0.58mg | 0% |
| Valine | 0.858mg | 0.554mg | 0% |
| Histidine | 0.384mg | 0.285mg | 0% |
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
37%
28%
Minerals Daily Need Coverage Score
96%
96%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 2.09g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.