Wild rice vs. Bulgur — In-Depth Nutrition Comparison
Compare
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
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.
| Contains more PotassiumPotassium | +48.5% |
| Contains more CopperCopper | +61.3% |
| Contains more ZincZinc | +135.1% |
| Contains more PhosphorusPhosphorus | +105% |
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +60% |
| Contains more ManganeseManganese | +116% |
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 EVitamin E | +2300% |
| Contains more Vitamin B2Vitamin B2 | +210.7% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more Vitamin B6Vitamin B6 | +62.7% |
| Contains more FolateFolate | +44.4% |
| Contains more CholineCholine | +47.8% |
| Contains more Vitamin B5Vitamin B5 | +123.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.282mg | 0.609mg | 14% |
| Fiber | 1.8g | 4.5g | 11% |
| Zinc | 1.34mg | 0.57mg | 7% |
| Phosphorus | 82mg | 40mg | 6% |
| Iron | 0.6mg | 0.96mg | 5% |
| Vitamin B2 | 0.087mg | 0.028mg | 5% |
| Copper | 0.121mg | 0.075mg | 5% |
| Vitamin B6 | 0.135mg | 0.083mg | 4% |
| Vitamin B5 | 0.154mg | 0.344mg | 4% |
| Vitamin E | 0.24mg | 0.01mg | 2% |
| Folate | 26µg | 18µg | 2% |
| Vitamin B3 | 1.287mg | 1mg | 2% |
| Protein | 3.99g | 3.08g | 2% |
| Polyunsaturated fat | 0.213g | 0.098g | 1% |
| Choline | 10.2mg | 6.9mg | 1% |
| Calories | 101kcal | 83kcal | 1% |
| Potassium | 101mg | 68mg | 1% |
| Calcium | 3mg | 10mg | 1% |
| Carbs | 21.34g | 18.58g | 1% |
| Fats | 0.34g | 0.24g | 0% |
| Net carbs | 19.54g | 14.08g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 0.73g | 0.1g | N/A |
| Sodium | 3mg | 5mg | 0% |
| Selenium | 0.8µg | 0.6µg | 0% |
| Vitamin B1 | 0.052mg | 0.057mg | 0% |
| Vitamin K | 0.5µg | 0.5µg | 0% |
| Saturated fat | 0.049g | 0.042g | 0% |
| Monounsaturated fat | 0.05g | 0.031g | 0% |
| Tryptophan | 0.049mg | 0.048mg | 0% |
| Threonine | 0.127mg | 0.089mg | 0% |
| Isoleucine | 0.167mg | 0.114mg | 0% |
| Leucine | 0.276mg | 0.208mg | 0% |
| Lysine | 0.17mg | 0.085mg | 0% |
| Methionine | 0.119mg | 0.048mg | 0% |
| Phenylalanine | 0.195mg | 0.145mg | 0% |
| Valine | 0.232mg | 0.139mg | 0% |
| Histidine | 0.104mg | 0.071mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +41.7% |
| Contains more CarbsCarbs | +14.9% |
| Contains more OtherOther | +17.6% |
~equal in
Water
~77.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +61.3% |
| Contains more Poly. FatPolyunsaturated fat | +117.3% |
| Contains less Sat. FatSaturated fat | -14.3% |
