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  6. Bulgur vs. Rice

Bulgur vs. Rice — In-Depth Nutrition Comparison

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How are bulgur and rice different?

  • Bulgur is richer in fiber and manganese, while rice is higher in selenium, folate, and vitamin B1.
  • Bulgur covers your daily need for fiber, 16% more than rice.
  • Bulgur contains 3 times more magnesium than rice. Bulgur contains 32mg of magnesium, while rice contains 12mg.
  • Rice has a higher glycemic index (60) than bulgur (47).

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

Infographic

Bulgur vs Rice 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.
Bulgur
Bulgur
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Rice
Rice
3
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 +166.7%
Contains more PotassiumPotassium +94.3%
Contains more ZincZinc +16.3%
Contains more ManganeseManganese +29%
Contains more IronIron +25%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +1150%
~equal in Calcium ~10mg
~equal in Copper ~0.069mg
~equal in Phosphorus ~43mg

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.
Bulgur
Bulgur
2
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% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Rice
Rice
6
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 B2Vitamin B2 +115.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B6Vitamin B6 +12%
Contains more FolateFolate +222.2%
~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 Rice DV% diff.
Fiber 4.5g 0.4g 16%
Selenium 0.6µg 7.5µg 13%
Folate 18µg 58µg 10%
Vitamin B1 0.057mg 0.163mg 9%
Manganese 0.609mg 0.472mg 6%
Magnesium 32mg 12mg 5%
Carbs 18.58g 28.17g 3%
Iron 0.96mg 1.2mg 3%
Vitamin B3 1mg 1.476mg 3%
Calories 83kcal 130kcal 2%
Protein 3.08g 2.69g 1%
Potassium 68mg 35mg 1%
Copper 0.075mg 0.069mg 1%
Zinc 0.57mg 0.49mg 1%
Vitamin B2 0.028mg 0.013mg 1%
Vitamin B5 0.344mg 0.39mg 1%
Vitamin B6 0.083mg 0.093mg 1%
Choline 6.9mg 2.1mg 1%
Protein per 100 calories 3.7g 2.1g N/A
Calories per 10 g protein 269kcal 483kcal N/A
Weight per 100 calories 120g 77g N/A
Fats 0.24g 0.28g 0%
Net carbs 14.08g 27.77g N/A
Calcium 10mg 10mg 0%
Sugar 0.1g 0.05g N/A
Phosphorus 40mg 43mg 0%
Sodium 5mg 1mg 0%
Vitamin E 0.01mg 0.04mg 0%
Vitamin K 0.5µg 0µg 0%
Saturated fat 0.042g 0.077g 0%
Monounsaturated fat 0.031g 0.088g 0%
Polyunsaturated fat 0.098g 0.076g 0%
Tryptophan 0.048mg 0.031mg 0%
Threonine 0.089mg 0.096mg 0%
Isoleucine 0.114mg 0.116mg 0%
Leucine 0.208mg 0.222mg 0%
Lysine 0.085mg 0.097mg 0%
Methionine 0.048mg 0.063mg 0%
Phenylalanine 0.145mg 0.144mg 0%
Valine 0.139mg 0.164mg 0%
Histidine 0.071mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Rice
Rice
3
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 +14.5%
Contains more WaterWater +13.6%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +51.6%
Contains more OtherOther +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 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 less Sat. FatSaturated fat -45.5%
Contains more Poly. FatPolyunsaturated fat +28.9%
Contains more Mono. FatMonounsaturated fat +183.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.