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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 from 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.
Bulgur dry
Bulgur dry
9
:
1
Corn raw
Corn raw
Contains more Calcium +1650%
Contains more Iron +373.1%
Contains more Magnesium +343.2%
Contains more Phosphorus +237.1%
Contains more Potassium +51.9%
Contains more Zinc +319.6%
Contains more Copper +520.4%
Contains more Manganese +1769.9%
Contains more Selenium +283.3%
Contains less Sodium -11.8%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +1650%
Contains more Iron +373.1%
Contains more Magnesium +343.2%
Contains more Phosphorus +237.1%
Contains more Potassium +51.9%
Contains more Zinc +319.6%
Contains more Copper +520.4%
Contains more Manganese +1769.9%
Contains more Selenium +283.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur dry
Bulgur dry
6
:
4
Corn raw
Corn raw
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 A +1977.8%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Folate +55.6%
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 A +1977.8%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Folate +55.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
3
:
2
Corn raw
Corn raw
Contains more Protein +275.8%
Contains more Carbs +305.7%
Contains more Other +139.7%
Contains more Water +745%
Equal in Fats - 1.35
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Corn raw
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 Protein +275.8%
Contains more Carbs +305.7%
Contains more Other +139.7%
Contains more Water +745%
Equal in Fats - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Corn raw
Corn raw
Contains less Saturated Fat -28.6%
Contains more Polyunsaturated fat +11.1%
Contains more Monounsaturated Fat +149.7%
Equal in Polyunsaturated fat - 0.487
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -28.6%
Contains more Polyunsaturated fat +11.1%
Contains more Monounsaturated Fat +149.7%
Equal in Polyunsaturated fat - 0.487

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 Corn raw
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat 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 Corn raw Opinion
Net carbs 63.37g 16.7g Bulgur dry
Protein 12.29g 3.27g Bulgur dry
Fats 1.33g 1.35g Corn raw
Carbs 75.87g 18.7g Bulgur dry
Calories 342kcal 86kcal Bulgur dry
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 0.41g 6.26g Bulgur dry
Fiber 12.5g 2g Bulgur dry
Calcium 35mg 2mg Bulgur dry
Iron 2.46mg 0.52mg Bulgur dry
Magnesium 164mg 37mg Bulgur dry
Phosphorus 300mg 89mg Bulgur dry
Potassium 410mg 270mg Bulgur dry
Sodium 17mg 15mg Corn raw
Zinc 1.93mg 0.46mg Bulgur dry
Copper 0.335mg 0.054mg Bulgur dry
Manganese 3.048mg 0.163mg Bulgur dry
Selenium 2.3µg 0.6µg Bulgur dry
Vitamin A 9IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.06mg 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.232mg 0.155mg Bulgur dry
Vitamin B2 0.115mg 0.055mg Bulgur dry
Vitamin B3 5.114mg 1.77mg Bulgur dry
Vitamin B5 1.045mg 0.717mg Bulgur dry
Vitamin B6 0.342mg 0.093mg Bulgur dry
Folate 27µg 42µg Corn raw
Vitamin K 1.9µg 0.3µg Bulgur dry
Tryptophan 0.19mg 0.023mg Bulgur dry
Threonine 0.354mg 0.129mg Bulgur dry
Isoleucine 0.455mg 0.129mg Bulgur dry
Leucine 0.83mg 0.348mg Bulgur dry
Lysine 0.339mg 0.137mg Bulgur dry
Methionine 0.19mg 0.067mg Bulgur dry
Phenylalanine 0.58mg 0.15mg Bulgur dry
Valine 0.554mg 0.185mg Bulgur dry
Histidine 0.285mg 0.089mg Bulgur dry
Saturated Fat 0.232g 0.325g Bulgur dry
Monounsaturated Fat 0.173g 0.432g Corn raw
Polyunsaturated fat 0.541g 0.487g Bulgur dry
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Corn raw
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
18%
Corn raw
Minerals Daily Need Coverage Score
96%
Bulgur dry
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 2mg)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.8)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 5.85g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 5)
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. 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.