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  6. Wild rice raw vs. Bulgur dry

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

Wild rice raw vs Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
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%
~equal in Magnesium ~164mg
~equal in Potassium ~410mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.045mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Bulgur dry 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
12% 76% 9%
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
25% 18% 57%
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

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Bulgur dry - 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.