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Bulgur vs Maize - In-Depth Nutrition Comparison

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How are Bulgur and Maize different?

  • Bulgur is higher in Manganese, Fiber, Copper, Magnesium, Phosphorus, Iron, Vitamin B3, Vitamin B6, and Zinc, however Maize is richer in Vitamin C.
  • Daily need coverage for Manganese from Bulgur is 125% higher.
  • Bulgur contains 6 times more Fiber than Maize. While Bulgur contains 12.5g of Fiber, Maize contains only 2g.

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

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Bulgur vs Maize 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
Bulgur
7
:
1
Maize
Contains more Iron +373.1%
Contains more Calcium +1650%
Contains more Potassium +51.9%
Contains more Magnesium +343.2%
Contains more Copper +520.4%
Contains more Zinc +319.6%
Contains more Phosphorus +237.1%
Contains less Sodium -11.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +373.1%
Contains more Calcium +1650%
Contains more Potassium +51.9%
Contains more Magnesium +343.2%
Contains more Copper +520.4%
Contains more Zinc +319.6%
Contains more Phosphorus +237.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
6
:
4
Maize
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 C +∞%
Contains more Vitamin A +1977.8%
Contains more Vitamin E +16.7%
Contains more Folate +55.6%
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 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
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 C +∞%
Contains more Vitamin A +1977.8%
Contains more Vitamin E +16.7%
Contains more Folate +55.6%

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
18
Maize
Mineral Summary Score
69
Bulgur
18
Maize

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
20%
Maize
Carbohydrates
76%
Bulgur
19%
Maize
Fats
6%
Bulgur
6%
Maize

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 Maize
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Maize
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?
Maize
Maize contains less Sodium (difference - 2mg)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 5.85g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 5)
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 Maize Opinion
Calories 342 86 Bulgur
Protein 12.29 3.27 Bulgur
Fats 1.33 1.35 Maize
Vitamin C 0 6.8 Maize
Carbs 75.87 18.7 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.52 Bulgur
Calcium 35 2 Bulgur
Potassium 410 270 Bulgur
Magnesium 164 37 Bulgur
Sugar 0.41 6.26 Bulgur
Fiber 12.5 2 Bulgur
Copper 0.335 0.054 Bulgur
Zinc 1.93 0.46 Bulgur
Starch 5.7 Maize
Phosphorus 300 89 Bulgur
Sodium 17 15 Maize
Vitamin A 9 187 Maize
Vitamin E 0.06 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.232 0.155 Bulgur
Vitamin B2 0.115 0.055 Bulgur
Vitamin B3 5.114 1.77 Bulgur
Vitamin B5 1.045 0.717 Bulgur
Vitamin B6 0.342 0.093 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0.3 Bulgur
Folate 27 42 Maize
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.325 Bulgur
Monounsaturated Fat 0.173 0.432 Maize
Polyunsaturated fat 0.541 0.487 Bulgur
Tryptophan 0.19 0.023 Bulgur
Threonine 0.354 0.129 Bulgur
Isoleucine 0.455 0.129 Bulgur
Leucine 0.83 0.348 Bulgur
Lysine 0.339 0.137 Bulgur
Methionine 0.19 0.067 Bulgur
Phenylalanine 0.58 0.15 Bulgur
Valine 0.554 0.185 Bulgur
Histidine 0.285 0.089 Bulgur
Fructose 1.94 Maize

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. Maize - 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.