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Bulgur vs Cornmeal - In-Depth Nutrition Comparison

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The main differences between Bulgur and Cornmeal

  • Bulgur 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 is 125% higher.
  • Cornmeal has 5 times less Magnesium than Bulgur. Bulgur has 164mg of Magnesium, while Cornmeal has 32mg.

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

Infographic

Bulgur vs Cornmeal infographic
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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
Contains more Calcium +1066.7%
Contains more Potassium +188.7%
Contains more Magnesium +412.5%
Contains more Copper +340.8%
Contains more Zinc +192.4%
Contains more Phosphorus +203%
Contains more Iron +77.2%
Contains less Sodium -58.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +1066.7%
Contains more Potassium +188.7%
Contains more Magnesium +412.5%
Contains more Copper +340.8%
Contains more Zinc +192.4%
Contains more Phosphorus +203%
Contains more Iron +77.2%
Contains less Sodium -58.8%

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
Bulgur
4
:
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Bulgur
46
Cornmeal
Mineral Summary Score
69
Bulgur
36
Cornmeal

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 food.
Protein
74%
Bulgur
43%
Cornmeal
Carbohydrates
76%
Bulgur
79%
Cornmeal
Fats
6%
Bulgur
8%
Cornmeal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Bulgur is lower in Sugar (difference - 1.2g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bulgur
Bulgur 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.

All nutrients comparison - raw data values

Nutrient Bulgur Cornmeal Opinion
Calories 342 370 Cornmeal
Protein 12.29 7.11 Bulgur
Fats 1.33 1.75 Cornmeal
Vitamin C 0 0
Carbs 75.87 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 4.36 Cornmeal
Calcium 35 3 Bulgur
Potassium 410 142 Bulgur
Magnesium 164 32 Bulgur
Sugar 0.41 1.61 Bulgur
Fiber 12.5 3.9 Bulgur
Copper 0.335 0.076 Bulgur
Zinc 1.93 0.66 Bulgur
Starch 73.3 Cornmeal
Phosphorus 300 99 Bulgur
Sodium 17 7 Cornmeal
Vitamin A 9 214 Cornmeal
Vitamin E 0.06 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.232 0.551 Cornmeal
Vitamin B2 0.115 0.382 Cornmeal
Vitamin B3 5.114 4.968 Bulgur
Vitamin B5 1.045 0.24 Bulgur
Vitamin B6 0.342 0.182 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0 Bulgur
Folate 27 209 Cornmeal
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.22 Cornmeal
Monounsaturated Fat 0.173 0.39 Cornmeal
Polyunsaturated fat 0.541 0.828 Cornmeal
Tryptophan 0.19 0.038 Bulgur
Threonine 0.354 0.172 Bulgur
Isoleucine 0.455 0.242 Bulgur
Leucine 0.83 1.006 Cornmeal
Lysine 0.339 0.105 Bulgur
Methionine 0.19 0.162 Bulgur
Phenylalanine 0.58 0.366 Bulgur
Valine 0.554 0.337 Bulgur
Histidine 0.285 0.172 Bulgur
Fructose 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bulgur - 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.