Bulgur vs. Cornmeal — In-Depth Nutrition Comparison
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A recap on the differences between bulgur and cornmeal
- Bulgur has more manganese; however, cornmeal is higher in folate, iron, vitamin B1, vitamin B2, vitamin B3, selenium, phosphorus, and vitamin B6.
- Cornmeal covers your daily folate needs 48% more than bulgur.
- Cornmeal contains 4 times less manganese than bulgur. Bulgur contains 0.609mg of manganese, while cornmeal contains 0.174mg.
- The glycemic index of cornmeal is higher.
Food varieties used in this article are Bulgur, cooked and Cornmeal, degermed, enriched, yellow.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +233.3% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +250% |
| Contains more PotassiumPotassium | +108.8% |
| Contains more IronIron | +354.2% |
| Contains more ZincZinc | +15.8% |
| Contains more PhosphorusPhosphorus | +147.5% |
| Contains more SeleniumSelenium | +1650% |
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.
| Contains more Vitamin B5Vitamin B5 | +43.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +866.7% |
| Contains more Vitamin B2Vitamin B2 | +1264.3% |
| Contains more Vitamin B3Vitamin B3 | +396.8% |
| Contains more Vitamin B6Vitamin B6 | +119.3% |
| Contains more FolateFolate | +1061.1% |
| Contains more CholineCholine | +24.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 18µg | 209µg | 48% |
| Iron | 0.96mg | 4.36mg | 43% |
| Vitamin B1 | 0.057mg | 0.551mg | 41% |
| Starch | 73.3g | 30% | |
| Vitamin B2 | 0.028mg | 0.382mg | 27% |
| Vitamin B3 | 1mg | 4.968mg | 25% |
| Carbs | 18.58g | 79.45g | 20% |
| Manganese | 0.609mg | 0.174mg | 19% |
| Selenium | 0.6µg | 10.5µg | 18% |
| Calories | 83kcal | 370kcal | 14% |
| Phosphorus | 40mg | 99mg | 8% |
| Vitamin B6 | 0.083mg | 0.182mg | 8% |
| Protein | 3.08g | 7.11g | 8% |
| Polyunsaturated fat | 0.098g | 0.828g | 5% |
| Fiber | 4.5g | 3.9g | 2% |
| Potassium | 68mg | 142mg | 2% |
| Fats | 0.24g | 1.75g | 2% |
| Vitamin B5 | 0.344mg | 0.24mg | 2% |
| Calcium | 10mg | 3mg | 1% |
| Monounsaturated fat | 0.031g | 0.39g | 1% |
| Vitamin E | 0.01mg | 0.12mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Zinc | 0.57mg | 0.66mg | 1% |
| Saturated fat | 0.042g | 0.22g | 1% |
| Net carbs | 14.08g | 75.55g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 0.1g | 1.61g | N/A |
| Copper | 0.075mg | 0.076mg | 0% |
| Sodium | 5mg | 7mg | 0% |
| Vitamin K | 0.5µg | 0µg | 0% |
| Choline | 6.9mg | 8.6mg | 0% |
| Tryptophan | 0.048mg | 0.038mg | 0% |
| Threonine | 0.089mg | 0.172mg | 0% |
| Isoleucine | 0.114mg | 0.242mg | 0% |
| Leucine | 0.208mg | 1.006mg | 0% |
| Lysine | 0.085mg | 0.105mg | 0% |
| Methionine | 0.048mg | 0.162mg | 0% |
| Phenylalanine | 0.145mg | 0.366mg | 0% |
| Valine | 0.139mg | 0.337mg | 0% |
| Histidine | 0.071mg | 0.172mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +595.5% |
| Contains more ProteinProtein | +130.8% |
| Contains more FatsFats | +629.2% |
| Contains more CarbsCarbs | +327.6% |
| Contains more OtherOther | +50% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.9% |
| Contains more Mono. FatMonounsaturated fat | +1158.1% |
| Contains more Poly. FatPolyunsaturated fat | +744.9% |
