Ingredient swap
Brown Rice vs Bulgur Wheat
Brown Rice has 7.5 g protein and 367 calories per 100 g; bulgur wheat has 12.3 g and 342. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of brown rice (190 g) ≈ 1¼ cup of bulgur wheat.
Side by side
| Per 100 g | Brown Rice | Bulgur Wheat |
|---|---|---|
| Calories | 367 | 342 better |
| Protein | 7.5 g | 12.3 gbetter |
| Carbs | 76.2 g | 75.9 g |
| Fat | 3.2 g | 1.3 g |
| Fiber | 3.6 g | 12.5 gbetter |
| Sugar | 0.7 g | 0.4 gbetter |
| Sodium | 4 mgbetter | 17 mg |
| 1 cup weighs | 190 g | 140 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use bulgur wheat instead of brown rice?
Swap by weight, not by cup: 1 cup of brown rice (190 g) ≈ 1¼ cup of bulgur wheat.
Which has more protein?
Bulgur Wheat, with 12.3 g per 100 g versus 7.5 g.
Which has fewer calories?
Bulgur Wheat, with 342 calories per 100 g.