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  6. Brown rice vs. Bulgur

Brown rice vs. Bulgur — In-Depth Nutrition Comparison

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Significant differences between brown rice and bulgur

  • Brown rice has more manganese, vitamin B1, vitamin B3, selenium, and phosphorus; however, bulgur is richer in fiber.
  • Brown rice covers your daily manganese needs 16% more than bulgur.
  • Bulgur has 10 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while bulgur has 0.6µg.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of bulgur is 47.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Bulgur, cooked.

Infographic

Brown rice vs Bulgur 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Bulgur
Bulgur
2
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%
Contains more MagnesiumMagnesium +21.9%
Contains more PotassiumPotassium +26.5%
Contains more CopperCopper +41.3%
Contains more ZincZinc +24.6%
Contains more PhosphorusPhosphorus +157.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +59.9%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +233.3%
Contains more IronIron +71.4%

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% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +212.3%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +156.1%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.344mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Bulgur DV% diff.
Manganese 0.974mg 0.609mg 16%
Fiber 1.6g 4.5g 12%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.057mg 10%
Vitamin B3 2.561mg 1mg 10%
Phosphorus 103mg 40mg 9%
Selenium 5.8µg 0.6µg 9%
Iron 0.56mg 0.96mg 5%
Copper 0.106mg 0.075mg 3%
Vitamin B2 0.069mg 0.028mg 3%
Vitamin B6 0.123mg 0.083mg 3%
Calories 123kcal 83kcal 2%
Carbs 25.58g 18.58g 2%
Magnesium 39mg 32mg 2%
Folate 9µg 18µg 2%
Polyunsaturated fat 0.366g 0.098g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Protein 2.74g 3.08g 1%
Fats 0.97g 0.24g 1%
Calcium 3mg 10mg 1%
Potassium 86mg 68mg 1%
Zinc 0.71mg 0.57mg 1%
Vitamin E 0.17mg 0.01mg 1%
Vitamin B5 0.38mg 0.344mg 1%
Saturated fat 0.26g 0.042g 1%
Monounsaturated fat 0.369g 0.031g 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 3.7g N/A
Calories per 10 g protein 449kcal 269kcal N/A
Weight per 100 calories 81g 120g N/A
Net carbs 23.98g 14.08g N/A
Sugar 0.24g 0.1g N/A
Sodium 4mg 5mg 0%
Vitamin K 0.2µg 0.5µg 0%
Choline 9.2mg 6.9mg 0%
Tryptophan 0.033mg 0.048mg 0%
Threonine 0.095mg 0.089mg 0%
Isoleucine 0.109mg 0.114mg 0%
Leucine 0.214mg 0.208mg 0%
Lysine 0.099mg 0.085mg 0%
Methionine 0.058mg 0.048mg 0%
Phenylalanine 0.133mg 0.145mg 0%
Valine 0.151mg 0.139mg 0%
Histidine 0.066mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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
Contains more FatsFats +304.2%
Contains more CarbsCarbs +37.7%
Contains more ProteinProtein +12.4%
Contains more WaterWater +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +1090.3%
Contains more Poly. FatPolyunsaturated fat +273.5%
Contains less Sat. FatSaturated fat -83.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.