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  6. Rice vs. Bulgur

Rice vs. Bulgur — In-Depth Nutrition Comparison

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How are rice and bulgur different?

  • Rice is richer in selenium, folate, and vitamin B1, while bulgur is higher in fiber and manganese.
  • Bulgur covers your daily need for fiber, 16% more than rice.
  • Rice contains 13 times more selenium than bulgur. Rice contains 7.5µg of selenium, while bulgur contains 0.6µg.
  • Rice has a higher glycemic index (60) than bulgur (47).

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

Infographic

Rice vs Bulgur 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.
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%
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%
Contains more IronIron +25%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +94.3%
Contains more ZincZinc +16.3%
Contains more ManganeseManganese +29%
~equal in Calcium ~10mg
~equal in Copper ~0.075mg
~equal in Phosphorus ~40mg

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +16.7%
Contains more CarbsCarbs +51.6%
Contains more OtherOther +23.5%
Contains more ProteinProtein +14.5%
Contains more WaterWater +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +183.9%
Contains less Sat. FatSaturated fat -45.5%
Contains more Poly. FatPolyunsaturated fat +28.9%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.