Bulgur Wheat vs. Brown Rice

I know, I know - this is dorky as heck.  I'm just amazed at this grain that I've never used until now.  For those of you who have know idea what bulgur wheat is you're not alone.  I didn't know what it was until a month ago.  Actually - I've eaten three tons of it in my life... I just never knew it.

Bulgur wheat is;

"Wheat kernels that have been steamed, dried and crushed. The outer layers of the bran are removed, and the grains are cracked. It is generally available in coarse, medium and fine grinds; and has a nutty taste. When rehydrated it has a tender, chewy texture. Bulgur wheat is often confused with cracked wheat, but it's not exactly the same."

thanks Recipie Zaar 

Cooking it is amazingly simple.  You want a ten minute filler - this is it.  

That's not a fast cook 

method either... that's how long it takes to make it.  Price over here is the same as rice - a 1kg bag was about 1.5E.  It's actually cheaper than long grain brown rice in the states.  Sold yet???  No?  How about this - it absorbs butter like you wouldn't believe.  One tablespoon of butter will spread through a cup like Alexander through Persia.

And now - the nutrition.  I'm just going to list this for you.  You can look it up yourself on the USDA's website if you for some reason doubt these numbers.  Note:  you can't find bulgar wheat nutritional information on the USDA website.  Found it over here at Sunnyland Mills.

Rice, brown, long-grain, raw

NDB No: 20036 (Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams
Proximates
Water	g	10.37
Energy	kcal	370
Energy	kJ	1548
Protein	g	7.94
Total lipid (fat)	g	2.92
Ash	g	1.53
Carbohydrate,  by difference	g	77.24
Fiber, total dietary	g	3.5
Sugars, total	g	0.85
Sucrose	g	0.85
Minerals
Calcium, Ca	mg	23
Iron, Fe	mg	1.47
Magnesium, Mg	mg	143
Phosphorus, P	mg	333
Potassium, K	mg	223
Sodium, Na	mg	7
Zinc, Zn	mg	2.02
Copper, Cu	mg	0.277
Manganese, Mn	mg	3.743
Selenium, Se	mcg	23.4
Vitamins
Thiamin	mg	0.401
Riboflavin	mg	0.093
Niacin	mg	5.091
Pantothenic acid	mg	1.493
Vitamin B-6	mg	0.509
Folate, total	mcg	20
Folate, food	mcg	20
Folate, DFE	mcg_DFE	20
Choline, total	mg	30.7
Vitamin E	mg	1.20
Vitamin K	mcg	1.9

Wheat, durum
NDB No: 20076 
(Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams
Proximates
Water	g	10.94
Energy	kcal	339
Energy	kJ	1418
Protein	g	13.68
Total lipid (fat)	g	2.47
Ash	g	1.78
Carbohydrate,  by difference	g	71.13
Minerals
Calcium, Ca	mg	34
Iron, Fe	mg	3.52
Magnesium, Mg	mg	144
Phosphorus, P	mg	508
Potassium, K	mg	431
Sodium, Na	mg	2
Zinc, Zn	mg	4.16
Copper, Cu	mg	0.553
Manganese, Mn	mg	3.012
Selenium, Se	mcg	89.4
Vitamins
Thiamin	mg	0.419
Riboflavin	mg	0.121
Niacin	mg	6.738
Pantothenic acid	mg	0.935
Vitamin B-6	mg	0.419
Folate, total	mcg	43
Folic acid	mcg	0
Folate, food	mcg	43
Folate, DFE	mcg_DFE	43

Bulgar Wheat Nutritional Information

Nutrient	Amount per 100 grams		Amount per Serving		% of Serving
Calories	342.0		136.8
Protein	11.3	g	4.52	g	9.0%
Carbohydrates	75.9	g	30.36	g	10.1%
Sugars	0.85	g	0.34	g
Other Carbs	62.5	g	25.0	g
Dietary Fiber	12.5	g	5.0	g	20.0%
Fat - Total	1.72	g	0.688	g	1.1%
Saturated Fat	0.277	g	0.1108	g	0.6%
Mono Fat	0.203	g	0.0812	g
Poly Fat	0.75	g	0.3	g
Ash	1.53	g	0.612	g
Thiamin - B1	0.387	mg	0.1548	mg	10.3%
Riboflavin - B2	0.108	mg	0.0432	mg	2.5%
Niacin - B3	4.38	mg	1.752	mg	8.8%
Niacin Equiv.	4.38	mg	1.752	mg	8.8%
Vitamin B6	0.368	mg	0.1472	mg	7.4%
Vitamin B12	0.0	mcg	0.0	mcg	0.0%
Folate	37.6	mcg	15.04	mcg	3.8%
Pantothenic	0.954	mg	0.3816	mg	3.8%
Vit E-Alpha Eq.	1.78	mg	0.712	mg	3.6%
Calcium	32.0	mg	12.8	mg	1.3%
Copper	0.363	mg	0.1452	mg	7.3%
Iron	4.57	mg	1.828	mg	10.2 %
Magnesium	93.0	mg	37.2	mg	9.3%
Manganese	3.82	mg	1.528	mg
Phosphorus	355.0	mg	142.0	mg	14.2%
Potassium	432.0	mg	172.8	mg	4.9%
Selenium		mcg		mcg
Sodium	2.0	mg	0.8	mg	0.0%
Zinc	3.34	mg	1.336	mg	8.9%