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  6. Corn grain vs. Bulgur

Corn grain vs. Bulgur — In-Depth Nutrition Comparison

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What are the differences between Corn grain and Bulgur?

  • Corn grain is richer than Bulgur in Vitamin B6, Vitamin B1, Selenium, Copper, Phosphorus, Magnesium, Iron, Vitamin B3, Zinc, and Vitamin B2.
  • Corn grain's daily need coverage for Vitamin B6 is 41% more.
  • Corn grain has 26 times more Selenium than Bulgur. While Corn grain has 15.5µg of Selenium, Bulgur has only 0.6µg.

We used Corn grain, yellow and Bulgur, cooked types in this article.

Infographic

Corn grain vs Bulgur infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn grain
Corn grain
7
:
3
Bulgur
Bulgur
Contains more Iron +182.3%
Contains more Magnesium +296.9%
Contains more Phosphorus +425%
Contains more Potassium +322.1%
Contains more Zinc +287.7%
Contains more Copper +318.7%
Contains more Selenium +2483.3%
Contains more Calcium +42.9%
Contains less Sodium -85.7%
Contains more Manganese +25.6%
Corn grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Iron +182.3%
Contains more Magnesium +296.9%
Contains more Phosphorus +425%
Contains more Potassium +322.1%
Contains more Zinc +287.7%
Contains more Copper +318.7%
Contains more Selenium +2483.3%
Contains more Calcium +42.9%
Contains less Sodium -85.7%
Contains more Manganese +25.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn grain
Corn grain
8
:
1
Bulgur
Bulgur
Contains more Vitamin A +10600%
Contains more Vitamin E +4800%
Contains more Vitamin B1 +575.4%
Contains more Vitamin B2 +617.9%
Contains more Vitamin B3 +262.7%
Contains more Vitamin B5 +23.3%
Contains more Vitamin B6 +649.4%
Contains more Vitamin K +66.7%
Equal in Folate - 18
Corn grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 1%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +10600%
Contains more Vitamin E +4800%
Contains more Vitamin B1 +575.4%
Contains more Vitamin B2 +617.9%
Contains more Vitamin B3 +262.7%
Contains more Vitamin B5 +23.3%
Contains more Vitamin B6 +649.4%
Contains more Vitamin K +66.7%
Equal in Folate - 18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grain
Corn grain
4
:
1
Bulgur
Bulgur
Contains more Protein +205.8%
Contains more Fats +1875%
Contains more Carbs +299.7%
Contains more Other +255.9%
Contains more Water +649.9%
Corn grain
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +205.8%
Contains more Fats +1875%
Contains more Carbs +299.7%
Contains more Other +255.9%
Contains more Water +649.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grain
Corn grain
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +3935.5%
Contains more Polyunsaturated fat +2107.1%
Contains less Saturated Fat -93.7%
Corn grain
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +3935.5%
Contains more Polyunsaturated fat +2107.1%
Contains less Saturated Fat -93.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn grain Bulgur
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn grain Bulgur Opinion
Net carbs 66.96g 14.08g Corn grain
Protein 9.42g 3.08g Corn grain
Fats 4.74g 0.24g Corn grain
Carbs 74.26g 18.58g Corn grain
Calories 365kcal 83kcal Corn grain
Sugar 0.64g 0.1g Bulgur
Fiber 7.3g 4.5g Corn grain
Calcium 7mg 10mg Bulgur
Iron 2.71mg 0.96mg Corn grain
Magnesium 127mg 32mg Corn grain
Phosphorus 210mg 40mg Corn grain
Potassium 287mg 68mg Corn grain
Sodium 35mg 5mg Bulgur
Zinc 2.21mg 0.57mg Corn grain
Copper 0.314mg 0.075mg Corn grain
Manganese 0.485mg 0.609mg Bulgur
Selenium 15.5µg 0.6µg Corn grain
Vitamin A 214IU 2IU Corn grain
Vitamin A RAE 11µg 0µg Corn grain
Vitamin E 0.49mg 0.01mg Corn grain
Vitamin B1 0.385mg 0.057mg Corn grain
Vitamin B2 0.201mg 0.028mg Corn grain
Vitamin B3 3.627mg 1mg Corn grain
Vitamin B5 0.424mg 0.344mg Corn grain
Vitamin B6 0.622mg 0.083mg Corn grain
Folate 19µg 18µg Corn grain
Vitamin K 0.3µg 0.5µg Bulgur
Tryptophan 0.067mg 0.048mg Corn grain
Threonine 0.354mg 0.089mg Corn grain
Isoleucine 0.337mg 0.114mg Corn grain
Leucine 1.155mg 0.208mg Corn grain
Lysine 0.265mg 0.085mg Corn grain
Methionine 0.197mg 0.048mg Corn grain
Phenylalanine 0.463mg 0.145mg Corn grain
Valine 0.477mg 0.139mg Corn grain
Histidine 0.287mg 0.071mg Corn grain
Saturated Fat 0.667g 0.042g Bulgur
Monounsaturated Fat 1.251g 0.031g Corn grain
Polyunsaturated fat 2.163g 0.098g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Corn grain
8%
Bulgur
Minerals Daily Need Coverage Score
63%
Corn grain
21%
Bulgur

Comparison summary

Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food is cheaper?
Corn grain
Corn grain is cheaper (difference - $2)
Which food is richer in vitamins?
Corn grain
Corn grain is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.625g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.