Wild rice vs Bulgur dry - In-Depth Nutrition Comparison
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Significant differences between Wild rice and Bulgur dry
- Wild rice 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.
- Bulgur dry has 4 times less Folate than Wild rice. Wild rice has 95µg of Folate, while Bulgur dry has 27µg.
Specific food types used in this comparison are Wild rice, raw and Bulgur, dry.
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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
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Phosphorus
+44.3%
Contains
less
Sodium
-58.8%
Contains
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Zinc
+208.8%
Contains
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Copper
+56.4%
Contains
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Calcium
+66.7%
Contains
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Iron
+25.5%
Equal in Magnesium - 164
Equal in Potassium - 410
Contains
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Phosphorus
+44.3%
Contains
less
Sodium
-58.8%
Contains
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Zinc
+208.8%
Contains
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Copper
+56.4%
Contains
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Calcium
+66.7%
Contains
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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
:
Contains
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Vitamin A
+111.1%
Contains
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Vitamin E
+1266.7%
Contains
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Vitamin B2
+127.8%
Contains
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Vitamin B3
+31.7%
Contains
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Vitamin B6
+14.3%
Contains
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Folate
+251.9%
Contains
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Vitamin B1
+101.7%
Equal in Vitamin B5 - 1.045
Equal in Vitamin K - 1.9
Contains
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Vitamin A
+111.1%
Contains
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Vitamin E
+1266.7%
Contains
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Vitamin B2
+127.8%
Contains
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Vitamin B3
+31.7%
Contains
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Vitamin B6
+14.3%
Contains
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Folate
+251.9%
Contains
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Vitamin B1
+101.7%
Equal in Vitamin B5 - 1.045
Equal in Vitamin K - 1.9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+19.9%
Contains
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Fats
+23.1%
Contains
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Water
+16%
Equal in Carbs - 75.87
Equal in Other - 1.51
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Contains
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Protein
+19.9%
Contains
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Fats
+23.1%
Contains
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Water
+16%
Equal in Carbs - 75.87
Equal in Other - 1.51
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-32.8%
Contains
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Polyunsaturated fat
+25%
Equal in Monounsaturated Fat - 0.173
Saturated Fat:
0.156 g
Monounsaturated Fat:
0.159 g
Polyunsaturated fat:
0.676 g
Saturated Fat:
0.232 g
Monounsaturated Fat:
0.173 g
Polyunsaturated fat:
0.541 g
Contains
less
Saturated Fat
-32.8%
Contains
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Polyunsaturated fat
+25%
Equal in Monounsaturated Fat - 0.173
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.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Rich in vitamins |
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Lower in Sugar |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 68.7g | 63.37g |
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Protein | 14.73g | 12.29g |
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Fats | 1.08g | 1.33g |
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Carbs | 74.9g | 75.87g |
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Calories | 357kcal | 342kcal |
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Sugar | 2.5g | 0.41g |
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Fiber | 6.2g | 12.5g |
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Calcium | 21mg | 35mg |
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Iron | 1.96mg | 2.46mg |
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Magnesium | 177mg | 164mg |
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Phosphorus | 433mg | 300mg |
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Potassium | 427mg | 410mg |
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Sodium | 7mg | 17mg |
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Zinc | 5.96mg | 1.93mg |
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Copper | 0.524mg | 0.335mg |
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Vitamin A | 19IU | 9IU |
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Vitamin A RAE | 1µg | 0µg |
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Vitamin E | 0.82mg | 0.06mg |
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Vitamin B1 | 0.115mg | 0.232mg |
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Vitamin B2 | 0.262mg | 0.115mg |
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Vitamin B3 | 6.733mg | 5.114mg |
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Vitamin B5 | 1.074mg | 1.045mg |
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Vitamin B6 | 0.391mg | 0.342mg |
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Folate | 95µg | 27µg |
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Vitamin K | 1.9µg | 1.9µg | |
Tryptophan | 0.179mg | 0.19mg |
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Threonine | 0.469mg | 0.354mg |
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Isoleucine | 0.618mg | 0.455mg |
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Leucine | 1.018mg | 0.83mg |
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Lysine | 0.629mg | 0.339mg |
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Methionine | 0.438mg | 0.19mg |
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Phenylalanine | 0.721mg | 0.58mg |
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Valine | 0.858mg | 0.554mg |
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Histidine | 0.384mg | 0.285mg |
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Saturated Fat | 0.156g | 0.232g |
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Monounsaturated Fat | 0.159g | 0.173g |
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Polyunsaturated fat | 0.676g | 0.541g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%

29%

Minerals Daily Need Coverage Score
96%

69%

Comparison summary
Which food contains less Sodium?

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

Wild rice is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?

Wild rice is cheaper (difference - $2)
Which food is richer in vitamins?

Wild rice is relatively richer in vitamins
Which food is lower in Sugar?

Bulgur dry is lower in Sugar (difference - 2.09g)
Which food is lower in glycemic index?

Bulgur dry 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.