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  6. Bulgur dry vs. Cornmeal

Bulgur dry vs. Cornmeal — In-Depth Nutrition Comparison

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The main differences between Bulgur dry and Cornmeal

  • Bulgur dry has more Manganese, Fiber, Magnesium, Copper, Phosphorus, and Vitamin B5, however, Cornmeal has more Folate, Vitamin B1, Iron, and Vitamin B2.
  • Daily need coverage for Manganese from Bulgur dry is 125% higher.
  • Cornmeal has 5 times less Magnesium than Bulgur dry. Bulgur dry has 164mg of Magnesium, while Cornmeal has 32mg.

Food types used in this article are Bulgur, dry and Cornmeal, degermed, enriched, yellow.

Infographic

Bulgur dry vs Cornmeal 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.
Bulgur dry
Bulgur dry
7
:
3
Cornmeal
Cornmeal
Contains more Calcium +1066.7%
Contains more Magnesium +412.5%
Contains more Phosphorus +203%
Contains more Potassium +188.7%
Contains more Zinc +192.4%
Contains more Copper +340.8%
Contains more Manganese +1651.7%
Contains more Iron +77.2%
Contains less Sodium -58.8%
Contains more Selenium +356.5%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1066.7%
Contains more Magnesium +412.5%
Contains more Phosphorus +203%
Contains more Potassium +188.7%
Contains more Zinc +192.4%
Contains more Copper +340.8%
Contains more Manganese +1651.7%
Contains more Iron +77.2%
Contains less Sodium -58.8%
Contains more Selenium +356.5%

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.
Bulgur dry
Bulgur dry
4
:
5
Cornmeal
Cornmeal
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 Folate +674.1%
Equal in Vitamin B3 - 4.968
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 Folate +674.1%
Equal in Vitamin B3 - 4.968

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Cornmeal
Cornmeal
Contains more Protein +72.9%
Contains more Other +196.1%
Contains more Fats +31.6%
Contains more Water +24.2%
Equal in Carbs - 79.45
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +72.9%
Contains more Other +196.1%
Contains more Fats +31.6%
Contains more Water +24.2%
Equal in Carbs - 79.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
0
:
3
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +125.4%
Contains more Polyunsaturated fat +53%
Equal in Saturated Fat - 0.22
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +125.4%
Contains more Polyunsaturated fat +53%
Equal in Saturated Fat - 0.22

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Cornmeal Opinion
Net carbs 63.37g 75.55g Cornmeal
Protein 12.29g 7.11g Bulgur dry
Fats 1.33g 1.75g Cornmeal
Carbs 75.87g 79.45g Cornmeal
Calories 342kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 0.41g 1.61g Bulgur dry
Fiber 12.5g 3.9g Bulgur dry
Calcium 35mg 3mg Bulgur dry
Iron 2.46mg 4.36mg Cornmeal
Magnesium 164mg 32mg Bulgur dry
Phosphorus 300mg 99mg Bulgur dry
Potassium 410mg 142mg Bulgur dry
Sodium 17mg 7mg Cornmeal
Zinc 1.93mg 0.66mg Bulgur dry
Copper 0.335mg 0.076mg Bulgur dry
Manganese 3.048mg 0.174mg Bulgur dry
Selenium 2.3µg 10.5µg Cornmeal
Vitamin A 9IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.06mg 0.12mg Cornmeal
Vitamin B1 0.232mg 0.551mg Cornmeal
Vitamin B2 0.115mg 0.382mg Cornmeal
Vitamin B3 5.114mg 4.968mg Bulgur dry
Vitamin B5 1.045mg 0.24mg Bulgur dry
Vitamin B6 0.342mg 0.182mg Bulgur dry
Folate 27µg 209µg Cornmeal
Vitamin K 1.9µg 0µg Bulgur dry
Tryptophan 0.19mg 0.038mg Bulgur dry
Threonine 0.354mg 0.172mg Bulgur dry
Isoleucine 0.455mg 0.242mg Bulgur dry
Leucine 0.83mg 1.006mg Cornmeal
Lysine 0.339mg 0.105mg Bulgur dry
Methionine 0.19mg 0.162mg Bulgur dry
Phenylalanine 0.58mg 0.366mg Bulgur dry
Valine 0.554mg 0.337mg Bulgur dry
Histidine 0.285mg 0.172mg Bulgur dry
Saturated Fat 0.232g 0.22g Cornmeal
Monounsaturated Fat 0.173g 0.39g Cornmeal
Polyunsaturated fat 0.541g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
29%
Bulgur dry
46%
Cornmeal
Minerals Daily Need Coverage Score
96%
Bulgur dry
37%
Cornmeal

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 is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.2g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bulgur dry
Bulgur dry 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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.