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Bulgur, cooked Leader
Bulgur, cooked5
VS
White rice, cooked
White rice, cooked3

Bulgur, cooked leads 5–3 · 8 categories decided · 2 ties

Each value is per 100 g edible portion.

The verdict

Bulgur, cooked comes out ahead, winning 5 of 8 nutrient match-ups.

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

Pick White rice, cooked for less sugar, less sodium and more iron.

Evenly matched on calcium and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    83 kcal
    130 kcal
  • Proteinmore is better
    WIN3.08 g
    2.69 g
  • Carbohydrate
    18.58 g
    28.17 g
  • Fibermore is better
    WIN4.5 g
    0.4 g
  • Total sugarsless is better
    0.1 g
    0.05 gWIN
  • Total fat
    0.24 g
    0.28 g
  • Saturated fatless is better
    WIN0.04 g
    0.08 g
  • Sodiumless is better
    5 mg
    1 mgWIN
  • Potassiummore is better
    WIN68 mg
    35 mg
  • Calciummore is better
    10 mg
    10 mg
  • Ironmore is better
    0.96 mg
    1.2 mgWIN
  • Magnesiummore is better
    WIN32 mg
    12 mg
  • 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.

Bulgur, cooked vs White rice, cooked · Foodatron