Bulgur vs Rice: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

 Bulgur- calories, kcal, weight, nutrition
Rice - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Bulgur

At first glance, you can see that in bulgur is much more calories than in white rice.

Bulgur has 342 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 163%.

In bulgur and in white rice most calories came from carbs.

See tables below to compare bulgur with white rice in details.

Fact 2: Bulgur And White rice Nutrition Difference

White rice vs Bulgur: Vitamins and Minerals Comparison

per 100g BulgurRice
Calories342 130
Carbohydrates75.87 g28.17 g
Fat1.33 g0.28 g
Dietary fiber12.5 g0.4 g
Protein12.29 g2.69 g
Water9 g68.44 g
Calcium35 mg10 mg
Iron2.46 mg0.2 mg
Magnessium164 mg12 mg
Potassium410 mg35 mg
Sodium17 mg1 mg
Vitaminium B1 (Thiamine)0.232 mg0.02 mg
Vitaminium B2 (riboflavin)0.115 mg0.013 mg
Vitaminium B3 (Niacin)5.114 mg0.4 mg
Vitaminium B60.342 mg0.093 mg
Vitaminium B9 (Folic acid)0.027 mg0.003 mg
Vitaminium E0.06 mg0.04 mg

More protein in bulgur

It is aslo easy to see see that in bulgur is more protein than in white rice.

There is 2.69g per 100g of white rice and 12.29g per 100g of bulgur so using simple math we can see that difference is about 357%.

More carbohydrates in bulgur

In bulgur is more carbohydrates than in white rice.

There is 28.17g/100g of carbohydrates in white rice and 75.87g/100g in bulgur so let me do the math for you again - difference is about 169%.

More fat in bulgur

In bulgur is more fats than in white rice.

The tables above show us that there is 0.28g/100g of fats in white rice and 1.33g/100g in bulgur. In this case difference is about 375%.


  • Calories342
  • Carbohydrates75.87 g
  • Fat1.33 g
  • Dietary fiber12.5 g
  • Protein12.29 g
  • Water9 g
Bulgur calories per:
100g | ounce | tablespoon | cup | half cup

Calories source

  • 83% CARBS.
  • 13% PROTEIN
  • 3% FAT


  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
  • Water68.44 g
Rice calories per:
100g | ounce | handfull | tablespoon | cup | cup | half cup

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT

Vitamins: white rice vs bulgur

Minerals: bulgur vs white rice

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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