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Bulgur vs Maize - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 2mg)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 5.85g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 6)
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 Maize
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat 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 Maize
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
13
Maize
Mineral Summary Score
49
Bulgur
13
Maize

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
7
:
1
Maize
Contains more Iron +373.1%
Contains more Calcium +1650%
Contains more Potassium +51.9%
Contains more Magnesium +343.2%
Contains more Copper +520.4%
Contains more Zinc +319.6%
Contains more Phosphorus +237.1%
Contains less Sodium -11.8%
Contains more Iron +373.1%
Contains more Calcium +1650%
Contains more Potassium +51.9%
Contains more Magnesium +343.2%
Contains more Copper +520.4%
Contains more Zinc +319.6%
Contains more Phosphorus +237.1%
Contains less Sodium -11.8%

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
6
:
3
Maize
Contains more Vitamin B1 +49.7%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +188.9%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +267.7%
Contains more Vitamin K +533.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +1977.8%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +49.7%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +188.9%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +267.7%
Contains more Vitamin K +533.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +1977.8%
Contains more Vitamin E +16.7%

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
20%
Maize
Carbohydrates
76%
Bulgur
19%
Maize
Fats
6%
Bulgur
6%
Maize

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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 Maize Opinion
Calories 342 86 Bulgur
Protein 12.29 3.27 Bulgur
Fats 1.33 1.35 Maize
Vitamin C 0 6.8 Maize
Carbs 75.87 18.7 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.52 Bulgur
Calcium 35 2 Bulgur
Potassium 410 270 Bulgur
Magnesium 164 37 Bulgur
Sugars 0.41 6.26 Maize
Fiber 12.5 2 Bulgur
Copper 0.335 0.054 Bulgur
Zinc 1.93 0.46 Bulgur
Starch 5.7 Maize
Phosphorus 300 89 Bulgur
Sodium 17 15 Maize
Vitamin A 9 187 Maize
Vitamin E 0.06 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.232 0.155 Bulgur
Vitamin B2 0.115 0.055 Bulgur
Vitamin B3 5.114 1.77 Bulgur
Vitamin B5 1.045 0.717 Bulgur
Vitamin B6 0.342 0.093 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0.3 Bulgur
Folic acid (B9) 0 0
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.325 Bulgur
Monounsaturated Fat 0.173 0.432 Maize
Polyunsaturated fat 0.541 0.487 Bulgur
Tryptophan 0.19 0.023 Bulgur
Threonine 0.354 0.129 Bulgur
Isoleucine 0.455 0.129 Bulgur
Leucine 0.83 0.348 Bulgur
Lysine 0.339 0.137 Bulgur
Methionine 0.19 0.067 Bulgur
Phenylalanine 0.58 0.15 Bulgur
Valine 0.554 0.185 Bulgur
Histidine 0.285 0.089 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.