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Maize vs Bulgur - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 6)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.093g)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 5.85g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Maize Bulgur
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Maize Bulgur
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
13
Maize
20
Bulgur
Mineral Summary Score
13
Maize
49
Bulgur

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
Maize
1
:
7
Bulgur
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%
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%

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
Maize
3
:
6
Bulgur
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%
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%

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
20%
Maize
74%
Bulgur
Carbohydrates
19%
Maize
76%
Bulgur
Fats
6%
Maize
6%
Bulgur

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