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  6. Wild rice vs. Bulgur dry

Wild rice vs. Bulgur dry — In-Depth Nutrition Comparison

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Differences between Wild rice and Bulgur dry

  • Wild rice contains less Manganese, Fiber, Magnesium, Phosphorus, Vitamin B3, Copper, Iron, Vitamin B5, Vitamin B6, and Vitamin B1 than Bulgur dry.
  • Bulgur dry's daily need coverage for Manganese is 120% higher.

The food types used in this comparison are Wild rice, cooked and Bulgur, dry.

Infographic

Wild rice vs Bulgur dry 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
1
:
9
Bulgur dry
Bulgur dry
Contains less Sodium -82.4%
Contains more Calcium +1066.7%
Contains more Iron +310%
Contains more Magnesium +412.5%
Contains more Phosphorus +265.9%
Contains more Potassium +305.9%
Contains more Zinc +44%
Contains more Copper +176.9%
Contains more Manganese +980.9%
Contains more Selenium +187.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains less Sodium -82.4%
Contains more Calcium +1066.7%
Contains more Iron +310%
Contains more Magnesium +412.5%
Contains more Phosphorus +265.9%
Contains more Potassium +305.9%
Contains more Zinc +44%
Contains more Copper +176.9%
Contains more Manganese +980.9%
Contains more Selenium +187.5%

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
1
:
8
Bulgur dry
Bulgur dry
Contains more Vitamin E +300%
Contains more Vitamin A +200%
Contains more Vitamin B1 +346.2%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B3 +297.4%
Contains more Vitamin B5 +578.6%
Contains more Vitamin B6 +153.3%
Contains more Vitamin K +280%
Equal in Folate - 27
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 dry
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 E +300%
Contains more Vitamin A +200%
Contains more Vitamin B1 +346.2%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B3 +297.4%
Contains more Vitamin B5 +578.6%
Contains more Vitamin B6 +153.3%
Contains more Vitamin K +280%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Bulgur dry
Bulgur dry
Contains more Water +721.4%
Contains more Protein +208%
Contains more Fats +291.2%
Contains more Carbs +255.5%
Contains more Other +277.5%
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 dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +721.4%
Contains more Protein +208%
Contains more Fats +291.2%
Contains more Carbs +255.5%
Contains more Other +277.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -78.9%
Contains more Monounsaturated Fat +246%
Contains more Polyunsaturated fat +154%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -78.9%
Contains more Monounsaturated Fat +246%
Contains more Polyunsaturated fat +154%

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 dry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Bulgur dry Opinion
Net carbs 19.54g 63.37g Bulgur dry
Protein 3.99g 12.29g Bulgur dry
Fats 0.34g 1.33g Bulgur dry
Carbs 21.34g 75.87g Bulgur dry
Calories 101kcal 342kcal Bulgur dry
Fructose 0.2g Wild rice
Sugar 0.73g 0.41g Bulgur dry
Fiber 1.8g 12.5g Bulgur dry
Calcium 3mg 35mg Bulgur dry
Iron 0.6mg 2.46mg Bulgur dry
Magnesium 32mg 164mg Bulgur dry
Phosphorus 82mg 300mg Bulgur dry
Potassium 101mg 410mg Bulgur dry
Sodium 3mg 17mg Wild rice
Zinc 1.34mg 1.93mg Bulgur dry
Copper 0.121mg 0.335mg Bulgur dry
Manganese 0.282mg 3.048mg Bulgur dry
Selenium 0.8µg 2.3µg Bulgur dry
Vitamin A 3IU 9IU Bulgur dry
Vitamin E 0.24mg 0.06mg Wild rice
Vitamin B1 0.052mg 0.232mg Bulgur dry
Vitamin B2 0.087mg 0.115mg Bulgur dry
Vitamin B3 1.287mg 5.114mg Bulgur dry
Vitamin B5 0.154mg 1.045mg Bulgur dry
Vitamin B6 0.135mg 0.342mg Bulgur dry
Folate 26µg 27µg Bulgur dry
Vitamin K 0.5µg 1.9µg Bulgur dry
Tryptophan 0.049mg 0.19mg Bulgur dry
Threonine 0.127mg 0.354mg Bulgur dry
Isoleucine 0.167mg 0.455mg Bulgur dry
Leucine 0.276mg 0.83mg Bulgur dry
Lysine 0.17mg 0.339mg Bulgur dry
Methionine 0.119mg 0.19mg Bulgur dry
Phenylalanine 0.195mg 0.58mg Bulgur dry
Valine 0.232mg 0.554mg Bulgur dry
Histidine 0.104mg 0.285mg Bulgur dry
Saturated Fat 0.049g 0.232g Wild rice
Monounsaturated Fat 0.05g 0.173g Bulgur dry
Polyunsaturated fat 0.213g 0.541g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
29%
Bulgur dry
Minerals Daily Need Coverage Score
21%
Wild rice
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.183g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 dry - 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.