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Bulgur vs Cornmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 1.2g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Cornmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Bulgur
36
Cornmeal
Mineral Summary Score
49
Bulgur
21
Cornmeal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
6
:
Contains more Calcium +1066.7%
Contains more Potassium +188.7%
Contains more Magnesium +412.5%
Contains more Copper +340.8%
Contains more Zinc +192.4%
Contains more Phosphorus +203%
Contains more Iron +77.2%
Contains less Sodium -58.8%
Contains more Calcium +1066.7%
Contains more Potassium +188.7%
Contains more Magnesium +412.5%
Contains more Copper +340.8%
Contains more Zinc +192.4%
Contains more Phosphorus +203%
Contains more Iron +77.2%
Contains less Sodium -58.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
4
:
Contains more Vitamin B5 +335.4%
Contains more Vitamin B6 +87.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +2277.8%
Contains more Vitamin E +100%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +232.2%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B3 - 4.968
Contains more Vitamin B5 +335.4%
Contains more Vitamin B6 +87.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +2277.8%
Contains more Vitamin E +100%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +232.2%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B3 - 4.968

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
74%
Bulgur
43%
Cornmeal
Carbohydrates
76%
Bulgur
79%
Cornmeal
Fats
6%
Bulgur
8%
Cornmeal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Cornmeal Opinion
Calories 342 370 Cornmeal
Protein 12.29 7.11 Bulgur
Fats 1.33 1.75 Cornmeal
Vitamin C 0 0
Carbs 75.87 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 4.36 Cornmeal
Calcium 35 3 Bulgur
Potassium 410 142 Bulgur
Magnesium 164 32 Bulgur
Sugars 0.41 1.61 Cornmeal
Fiber 12.5 3.9 Bulgur
Copper 0.335 0.076 Bulgur
Zinc 1.93 0.66 Bulgur
Starch 73.3 Cornmeal
Phosphorus 300 99 Bulgur
Sodium 17 7 Cornmeal
Vitamin A 9 214 Cornmeal
Vitamin E 0.06 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.232 0.551 Cornmeal
Vitamin B2 0.115 0.382 Cornmeal
Vitamin B3 5.114 4.968 Bulgur
Vitamin B5 1.045 0.24 Bulgur
Vitamin B6 0.342 0.182 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0 Bulgur
Folic acid (B9) 0 180 Cornmeal
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.22 Cornmeal
Monounsaturated Fat 0.173 0.39 Cornmeal
Polyunsaturated fat 0.541 0.828 Cornmeal
Tryptophan 0.19 0.038 Bulgur
Threonine 0.354 0.172 Bulgur
Isoleucine 0.455 0.242 Bulgur
Leucine 0.83 1.006 Cornmeal
Lysine 0.339 0.105 Bulgur
Methionine 0.19 0.162 Bulgur
Phenylalanine 0.58 0.366 Bulgur
Valine 0.554 0.337 Bulgur
Histidine 0.285 0.172 Bulgur
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.