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  6. Bulgur dry vs. Rice

Bulgur dry vs. Rice — In-Depth Nutrition Comparison

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What are the differences between bulgur dry and rice?

  • Bulgur dry is richer than rice in manganese, fiber, phosphorus, magnesium, copper, protein, vitamin B3, vitamin B6, carbs, and iron.
  • Bulgur dry's daily need coverage for manganese is 112% more.
  • Bulgur dry has 31 times more fiber than rice. While bulgur dry has 12.5g of fiber, rice has only 0.4g.
  • The glycemic index of bulgur dry is lower.

We used Bulgur, dry and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Bulgur dry vs Rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +1071.4%
Contains more IronIron +105%
Contains more CopperCopper +385.5%
Contains more ZincZinc +293.9%
Contains more PhosphorusPhosphorus +597.7%
Contains more ManganeseManganese +545.8%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +226.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 58% 27% 96% 63% 79% 0% 4.8% 20%
Rice
Rice
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +246.5%
Contains more Vitamin B5Vitamin B5 +167.9%
Contains more Vitamin B6Vitamin B6 +267.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Rice DV% diff.
Manganese 3.048mg 0.472mg 112%
Fiber 12.5g 0.4g 48%
Phosphorus 300mg 43mg 37%
Magnesium 164mg 12mg 36%
Copper 0.335mg 0.069mg 30%
Vitamin B3 5.114mg 1.476mg 23%
Protein 12.29g 2.69g 19%
Vitamin B6 0.342mg 0.093mg 19%
Carbs 75.87g 28.17g 16%
Iron 2.46mg 1.2mg 16%
Zinc 1.93mg 0.49mg 13%
Vitamin B5 1.045mg 0.39mg 13%
Calories 342kcal 130kcal 11%
Potassium 410mg 35mg 11%
Selenium 2.3µg 7.5µg 9%
Vitamin B2 0.115mg 0.013mg 8%
Folate 27µg 58µg 8%
Vitamin B1 0.232mg 0.163mg 6%
Choline 28.1mg 2.1mg 5%
Calcium 35mg 10mg 3%
Polyunsaturated fat 0.541g 0.076g 3%
Fats 1.33g 0.28g 2%
Vitamin K 1.9µg 0µg 2%
Sodium 17mg 1mg 1%
Saturated fat 0.232g 0.077g 1%
Protein per 100 calories 3.6g 2.1g N/A
Calories per 10 g protein 278kcal 483kcal N/A
Weight per 100 calories 29g 77g N/A
Net carbs 63.37g 27.77g N/A
Sugar 0.41g 0.05g N/A
Vitamin E 0.06mg 0.04mg 0%
Monounsaturated fat 0.173g 0.088g 0%
Tryptophan 0.19mg 0.031mg 0%
Threonine 0.354mg 0.096mg 0%
Isoleucine 0.455mg 0.116mg 0%
Leucine 0.83mg 0.222mg 0%
Lysine 0.339mg 0.097mg 0%
Methionine 0.19mg 0.063mg 0%
Phenylalanine 0.58mg 0.144mg 0%
Valine 0.554mg 0.164mg 0%
Histidine 0.285mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +356.9%
Contains more FatsFats +375%
Contains more CarbsCarbs +169.3%
Contains more WaterWater +660.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +96.6%
Contains more Poly. FatPolyunsaturated fat +611.8%
Contains less Sat. FatSaturated fat -66.8%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.