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

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

All nutrients comparison - raw data values

Nutrient Bulgur Cornmeal Opinion
Net carbs 63.37g 75.55g Cornmeal
Protein 12.29g 7.11g Bulgur
Fats 1.33g 1.75g Cornmeal
Carbs 75.87g 79.45g Cornmeal
Calories 342kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar 0.41g 1.61g Bulgur
Fiber 12.5g 3.9g Bulgur
Calcium 35mg 3mg Bulgur
Iron 2.46mg 4.36mg Cornmeal
Magnesium 164mg 32mg Bulgur
Phosphorus 300mg 99mg Bulgur
Potassium 410mg 142mg Bulgur
Sodium 17mg 7mg Cornmeal
Zinc 1.93mg 0.66mg Bulgur
Copper 0.335mg 0.076mg Bulgur
Vitamin A 9IU 214IU Cornmeal
Vitamin E 0.06mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.551mg Cornmeal
Vitamin B2 0.115mg 0.382mg Cornmeal
Vitamin B3 5.114mg 4.968mg Bulgur
Vitamin B5 1.045mg 0.24mg Bulgur
Vitamin B6 0.342mg 0.182mg Bulgur
Folate 27µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Bulgur
Tryptophan 0.19mg 0.038mg Bulgur
Threonine 0.354mg 0.172mg Bulgur
Isoleucine 0.455mg 0.242mg Bulgur
Leucine 0.83mg 1.006mg Cornmeal
Lysine 0.339mg 0.105mg Bulgur
Methionine 0.19mg 0.162mg Bulgur
Phenylalanine 0.58mg 0.366mg Bulgur
Valine 0.554mg 0.337mg Bulgur
Histidine 0.285mg 0.172mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
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 Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.