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Wild rice vs Bulgur - In-Depth Nutrition Comparison

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Significant differences between Wild rice and Bulgur

  • Wild rice has more Zinc, Copper, Phosphorus, Folate, Vitamin B2, and Vitamin B3, however Bulgur is richer in Manganese, Fiber, Vitamin B1, and Iron.
  • Bulgur covers your daily Manganese needs 75% more than Wild rice.
  • Bulgur has 4 times less Folate than Wild rice. Wild rice has 95µg of Folate, while Bulgur has 27µg.

Specific food types used in this comparison are Wild rice, raw and Bulgur, dry.

Infographic

Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Bulgur
Contains more Copper +56.4%
Contains more Zinc +208.8%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Contains more Iron +25.5%
Contains more Calcium +66.7%
Equal in Potassium - 410
Equal in Magnesium - 164
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Copper +56.4%
Contains more Zinc +208.8%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Contains more Iron +25.5%
Contains more Calcium +66.7%
Equal in Potassium - 410
Equal in Magnesium - 164

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Bulgur
Contains more Vitamin A +111.1%
Contains more Vitamin E +1266.7%
Contains more Vitamin B2 +127.8%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +14.3%
Contains more Folate +251.9%
Contains more Vitamin B1 +101.7%
Equal in Vitamin B5 - 1.045
Equal in Vitamin K - 1.9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin A +111.1%
Contains more Vitamin E +1266.7%
Contains more Vitamin B2 +127.8%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +14.3%
Contains more Folate +251.9%
Contains more Vitamin B1 +101.7%
Equal in Vitamin B5 - 1.045
Equal in Vitamin K - 1.9

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
29
Bulgur
Mineral Summary Score
96
Wild rice
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
74%
Bulgur
Carbohydrates
75%
Wild rice
76%
Bulgur
Fats
5%
Wild rice
6%
Bulgur

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Bulgur
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.076g)
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 - 2.09g)
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.

All nutrients comparison - raw data values

Nutrient Wild rice Bulgur Opinion
Calories 357 342 Wild rice
Protein 14.73 12.29 Wild rice
Fats 1.08 1.33 Bulgur
Vitamin C 0 0
Carbs 74.9 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 2.46 Bulgur
Calcium 21 35 Bulgur
Potassium 427 410 Wild rice
Magnesium 177 164 Wild rice
Sugar 2.5 0.41 Bulgur
Fiber 6.2 12.5 Bulgur
Copper 0.524 0.335 Wild rice
Zinc 5.96 1.93 Wild rice
Starch
Phosphorus 433 300 Wild rice
Sodium 7 17 Wild rice
Vitamin A 19 9 Wild rice
Vitamin E 0.82 0.06 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.232 Bulgur
Vitamin B2 0.262 0.115 Wild rice
Vitamin B3 6.733 5.114 Wild rice
Vitamin B5 1.074 1.045 Wild rice
Vitamin B6 0.391 0.342 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 1.9
Folate 95 27 Wild rice
Trans Fat
Saturated Fat 0.156 0.232 Wild rice
Monounsaturated Fat 0.159 0.173 Bulgur
Polyunsaturated fat 0.676 0.541 Wild rice
Tryptophan 0.179 0.19 Bulgur
Threonine 0.469 0.354 Wild rice
Isoleucine 0.618 0.455 Wild rice
Leucine 1.018 0.83 Wild rice
Lysine 0.629 0.339 Wild rice
Methionine 0.438 0.19 Wild rice
Phenylalanine 0.721 0.58 Wild rice
Valine 0.858 0.554 Wild rice
Histidine 0.384 0.285 Wild rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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