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  6. Wild rice vs. Bulgur

Wild rice vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between Wild rice and Bulgur

  • Wild rice has more Zinc, Phosphorus, and Copper, however, Bulgur has more Manganese, and Fiber.
  • Bulgur's daily need coverage for Manganese is 14% more.
  • Wild rice has 2 times more Zinc than Bulgur. Wild rice has 1.34mg of Zinc, while Bulgur has 0.57mg.

The food varieties used in the comparison are Wild rice, cooked and Bulgur, cooked.

Infographic

Wild rice vs Bulgur 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.
Wild rice
Wild rice
6
:
3
Bulgur
Bulgur
Contains more Phosphorus +105%
Contains more Potassium +48.5%
Contains less Sodium -40%
Contains more Zinc +135.1%
Contains more Copper +61.3%
Contains more Selenium +33.3%
Contains more Calcium +233.3%
Contains more Iron +60%
Contains more Manganese +116%
Equal in Magnesium - 32
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Phosphorus +105%
Contains more Potassium +48.5%
Contains less Sodium -40%
Contains more Zinc +135.1%
Contains more Copper +61.3%
Contains more Selenium +33.3%
Contains more Calcium +233.3%
Contains more Iron +60%
Contains more Manganese +116%
Equal in Magnesium - 32

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.
Wild rice
Wild rice
6
:
2
Bulgur
Bulgur
Contains more Vitamin A +50%
Contains more Vitamin E +2300%
Contains more Vitamin B2 +210.7%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B6 +62.7%
Contains more Folate +44.4%
Contains more Vitamin B5 +123.4%
Equal in Vitamin B1 - 0.057
Equal in Vitamin K - 0.5
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +50%
Contains more Vitamin E +2300%
Contains more Vitamin B2 +210.7%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B6 +62.7%
Contains more Folate +44.4%
Contains more Vitamin B5 +123.4%
Equal in Vitamin B1 - 0.057
Equal in Vitamin K - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
4
:
1
Bulgur
Bulgur
Contains more Protein +29.5%
Contains more Fats +41.7%
Contains more Carbs +14.9%
Contains more Other +17.6%
Equal in Water - 77.76
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Bulgur
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 Protein +29.5%
Contains more Fats +41.7%
Contains more Carbs +14.9%
Contains more Other +17.6%
Equal in Water - 77.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +61.3%
Contains more Polyunsaturated fat +117.3%
Contains less Saturated Fat -14.3%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +61.3%
Contains more Polyunsaturated fat +117.3%
Contains less Saturated Fat -14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Bulgur Opinion
Net carbs 19.54g 14.08g Wild rice
Protein 3.99g 3.08g Wild rice
Fats 0.34g 0.24g Wild rice
Carbs 21.34g 18.58g Wild rice
Calories 101kcal 83kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 0.1g Bulgur
Fiber 1.8g 4.5g Bulgur
Calcium 3mg 10mg Bulgur
Iron 0.6mg 0.96mg Bulgur
Magnesium 32mg 32mg
Phosphorus 82mg 40mg Wild rice
Potassium 101mg 68mg Wild rice
Sodium 3mg 5mg Wild rice
Zinc 1.34mg 0.57mg Wild rice
Copper 0.121mg 0.075mg Wild rice
Manganese 0.282mg 0.609mg Bulgur
Selenium 0.8µg 0.6µg Wild rice
Vitamin A 3IU 2IU Wild rice
Vitamin E 0.24mg 0.01mg Wild rice
Vitamin B1 0.052mg 0.057mg Bulgur
Vitamin B2 0.087mg 0.028mg Wild rice
Vitamin B3 1.287mg 1mg Wild rice
Vitamin B5 0.154mg 0.344mg Bulgur
Vitamin B6 0.135mg 0.083mg Wild rice
Folate 26µg 18µg Wild rice
Vitamin K 0.5µg 0.5µg
Tryptophan 0.049mg 0.048mg Wild rice
Threonine 0.127mg 0.089mg Wild rice
Isoleucine 0.167mg 0.114mg Wild rice
Leucine 0.276mg 0.208mg Wild rice
Lysine 0.17mg 0.085mg Wild rice
Methionine 0.119mg 0.048mg Wild rice
Phenylalanine 0.195mg 0.145mg Wild rice
Valine 0.232mg 0.139mg Wild rice
Histidine 0.104mg 0.071mg Wild rice
Saturated Fat 0.049g 0.042g Bulgur
Monounsaturated Fat 0.05g 0.031g Wild rice
Polyunsaturated fat 0.213g 0.098g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Wild rice
8%
Bulgur
Minerals Daily Need Coverage Score
21%
Wild rice
21%
Bulgur

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Bulgur
Bulgur 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?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.