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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +305.9%
Contains more IronIron +310%
Contains more CopperCopper +176.9%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +265.9%
Contains more ManganeseManganese +980.9%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +346.2%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin B3Vitamin B3 +297.4%
Contains more Vitamin B5Vitamin B5 +578.6%
Contains more Vitamin B6Vitamin B6 +153.3%
Contains more Vitamin KVitamin K +280%
Contains more CholineCholine +175.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Wild rice Bulgur dry DV% diff.
Manganese 0.282mg 3.048mg 120%
Fiber 1.8g 12.5g 43%
Magnesium 32mg 164mg 31%
Phosphorus 82mg 300mg 31%
Copper 0.121mg 0.335mg 24%
Vitamin B3 1.287mg 5.114mg 24%
Iron 0.6mg 2.46mg 23%
Carbs 21.34g 75.87g 18%
Vitamin B5 0.154mg 1.045mg 18%
Protein 3.99g 12.29g 17%
Vitamin B6 0.135mg 0.342mg 16%
Vitamin B1 0.052mg 0.232mg 15%
Calories 101kcal 342kcal 12%
Potassium 101mg 410mg 9%
Zinc 1.34mg 1.93mg 5%
Calcium 3mg 35mg 3%
Choline 10.2mg 28.1mg 3%
Selenium 0.8µg 2.3µg 3%
Polyunsaturated fat 0.213g 0.541g 2%
Vitamin B2 0.087mg 0.115mg 2%
Fats 0.34g 1.33g 2%
Vitamin E 0.24mg 0.06mg 1%
Sodium 3mg 17mg 1%
Vitamin K 0.5µg 1.9µg 1%
Saturated fat 0.049g 0.232g 1%
Net carbs 19.54g 63.37g N/A
Sugar 0.73g 0.41g N/A
Folate 26µg 27µg 0%
Monounsaturated fat 0.05g 0.173g 0%
Tryptophan 0.049mg 0.19mg 0%
Threonine 0.127mg 0.354mg 0%
Isoleucine 0.167mg 0.455mg 0%
Leucine 0.276mg 0.83mg 0%
Lysine 0.17mg 0.339mg 0%
Methionine 0.119mg 0.19mg 0%
Phenylalanine 0.195mg 0.58mg 0%
Valine 0.232mg 0.554mg 0%
Histidine 0.104mg 0.285mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +721.4%
Contains more ProteinProtein +208%
Contains more FatsFats +291.2%
Contains more CarbsCarbs +255.5%
Contains more OtherOther +277.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -78.9%
Contains more Mono. FatMonounsaturated fat +246%
Contains more Poly. FatPolyunsaturated fat +154%

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.