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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
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Contains more Zinc +208.8%
Contains more Copper +56.4%
Contains more Calcium +66.7%
Contains more Iron +25.5%
Equal in Magnesium - 164
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Phosphorus +44.3%
Contains less Sodium -58.8%
Contains more Zinc +208.8%
Contains more Copper +56.4%
Contains more Calcium +66.7%
Contains more Iron +25.5%
Equal in Magnesium - 164
Equal in Potassium - 410

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Wild rice Bulgur Opinion
Net carbs 68.7g 63.37g Wild rice
Protein 14.73g 12.29g Wild rice
Fats 1.08g 1.33g Bulgur
Carbs 74.9g 75.87g Bulgur
Calories 357kcal 342kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 0.41g Bulgur
Fiber 6.2g 12.5g Bulgur
Calcium 21mg 35mg Bulgur
Iron 1.96mg 2.46mg Bulgur
Magnesium 177mg 164mg Wild rice
Phosphorus 433mg 300mg Wild rice
Potassium 427mg 410mg Wild rice
Sodium 7mg 17mg Wild rice
Zinc 5.96mg 1.93mg Wild rice
Copper 0.524mg 0.335mg Wild rice
Vitamin A 19IU 9IU Wild rice
Vitamin E 0.82mg 0.06mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.232mg Bulgur
Vitamin B2 0.262mg 0.115mg Wild rice
Vitamin B3 6.733mg 5.114mg Wild rice
Vitamin B5 1.074mg 1.045mg Wild rice
Vitamin B6 0.391mg 0.342mg Wild rice
Folate 95µg 27µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 1.9µg
Tryptophan 0.179mg 0.19mg Bulgur
Threonine 0.469mg 0.354mg Wild rice
Isoleucine 0.618mg 0.455mg Wild rice
Leucine 1.018mg 0.83mg Wild rice
Lysine 0.629mg 0.339mg Wild rice
Methionine 0.438mg 0.19mg Wild rice
Phenylalanine 0.721mg 0.58mg Wild rice
Valine 0.858mg 0.554mg Wild rice
Histidine 0.384mg 0.285mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.232g Wild rice
Monounsaturated Fat 0.159g 0.173g Bulgur
Polyunsaturated fat 0.676g 0.541g 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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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

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.

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.