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Plate
Bulgur, cooked Leader
Bulgur, cooked7
VS
White rice, cooked
White rice, cooked2

Bulgur, cooked leads 7–2 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Bulgur, cooked comes out ahead, winning 7 of 9 nutrient match-ups.

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

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

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.71 g
    2.07 g
  • Carbohydrate
    22.39 g
    21.67 g
  • Fibermore is better
    WIN5.42 g
    0.31 g
  • Total sugarsless is better
    0.12 g
    0.04 gWIN
  • Total fat
    0.29 g
    0.22 g
  • Saturated fatless is better
    WIN0.05 g
    0.06 g
  • Sodiumless is better
    6.02 mg
    0.77 mgWIN
  • Potassiummore is better
    WIN81.93 mg
    26.92 mg
  • Calciummore is better
    WIN12.05 mg
    7.69 mg
  • Ironmore is better
    WIN1.16 mg
    0.92 mg
  • Magnesiummore is better
    WIN38.55 mg
    9.23 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