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Plate
Brown rice, cooked
Brown rice, cooked1
VS
Bulgur, cooked Leader
Bulgur, cooked8

Bulgur, cooked leads 8–1 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Bulgur, cooked comes out ahead, winning 8 of 9 nutrient match-ups.

Pick Brown rice, cooked for less sodium.

Pick Bulgur, cooked for more protein, more fiber, less sugar, less saturated fat, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.23 g
    3.71 gWIN
  • Carbohydrate
    20.8 g
    22.39 g
  • Fibermore is better
    1.3 g
    5.42 gWIN
  • Total sugarsless is better
    0.2 g
    0.12 gWIN
  • Total fat
    0.79 g
    0.29 g
  • Saturated fatless is better
    0.21 g
    0.05 gWIN
  • Sodiumless is better
    WIN3.25 mg
    6.02 mg
  • Potassiummore is better
    69.92 mg
    81.93 mgWIN
  • Calciummore is better
    2.44 mg
    12.05 mgWIN
  • Ironmore is better
    0.46 mg
    1.16 mgWIN
  • Magnesiummore is better
    31.71 mg
    38.55 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.