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  6. Bulgur dry vs. Corn raw

Bulgur dry vs. Corn raw — In-Depth Nutrition Comparison

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How are bulgur dry and corn raw different?

  • Bulgur dry is higher in manganese, fiber, copper, magnesium, phosphorus, iron, vitamin B3, vitamin B6, and zinc; however, corn raw is richer in vitamin C.
  • Daily need coverage for manganese for bulgur dry is 125% higher.
  • Bulgur dry contains 6 times more fiber than corn raw. While bulgur dry contains 12.5g of fiber, corn raw contains only 2g.

Bulgur, dry and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Bulgur dry vs Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +343.2%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +51.9%
Contains more IronIron +373.1%
Contains more CopperCopper +520.4%
Contains more ZincZinc +319.6%
Contains more PhosphorusPhosphorus +237.1%
Contains more ManganeseManganese +1769.9%
Contains more SeleniumSelenium +283.3%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B1Vitamin B1 +49.7%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +188.9%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +267.7%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +22.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Corn raw DV% diff.
Manganese 3.048mg 0.163mg 125%
Fiber 12.5g 2g 42%
Copper 0.335mg 0.054mg 31%
Magnesium 164mg 37mg 30%
Phosphorus 300mg 89mg 30%
Iron 2.46mg 0.52mg 24%
Vitamin B3 5.114mg 1.77mg 21%
Vitamin B6 0.342mg 0.093mg 19%
Carbs 75.87g 18.7g 19%
Protein 12.29g 3.27g 18%
Calories 342kcal 86kcal 13%
Zinc 1.93mg 0.46mg 13%
Vitamin C 0mg 6.8mg 8%
Vitamin B5 1.045mg 0.717mg 7%
Vitamin B1 0.232mg 0.155mg 6%
Vitamin B2 0.115mg 0.055mg 5%
Potassium 410mg 270mg 4%
Folate 27µg 42µg 4%
Selenium 2.3µg 0.6µg 3%
Calcium 35mg 2mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Monounsaturated fat 0.173g 0.432g 1%
Vitamin A 0µg 9µg 1%
Vitamin K 1.9µg 0.3µg 1%
Choline 28.1mg 23mg 1%
Fats 1.33g 1.35g 0%
Net carbs 63.37g 16.7g N/A
Sugar 0.41g 6.26g N/A
Sodium 17mg 15mg 0%
Vitamin E 0.06mg 0.07mg 0%
Saturated fat 0.232g 0.325g 0%
Polyunsaturated fat 0.541g 0.487g 0%
Tryptophan 0.19mg 0.023mg 0%
Threonine 0.354mg 0.129mg 0%
Isoleucine 0.455mg 0.129mg 0%
Leucine 0.83mg 0.348mg 0%
Lysine 0.339mg 0.137mg 0%
Methionine 0.19mg 0.067mg 0%
Phenylalanine 0.58mg 0.15mg 0%
Valine 0.554mg 0.185mg 0%
Histidine 0.285mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +275.8%
Contains more CarbsCarbs +305.7%
Contains more OtherOther +139.7%
Contains more WaterWater +745%
~equal in Fats ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +149.7%
~equal in Polyunsaturated fat ~0.487g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.