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  6. Corn grain vs. Bulgur

Corn grain vs. Bulgur — In-Depth Nutrition Comparison

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What are the differences between corn grain and bulgur?

  • Corn grain is richer than bulgur in vitamin B6, vitamin B1, selenium, copper, phosphorus, magnesium, iron, vitamin B3, zinc, and vitamin B2.
  • Corn grain's daily need coverage for vitamin B6 is 41% more.
  • Corn grain has 26 times more selenium than bulgur. While corn grain has 15.5µg of selenium, bulgur has only 0.6µg.

We used Corn grain, yellow and Bulgur, cooked types in this article.

Infographic

Corn grain vs Bulgur 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Bulgur
Bulgur
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +296.9%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +182.3%
Contains more CopperCopper +318.7%
Contains more ZincZinc +287.7%
Contains more PhosphorusPhosphorus +425%
Contains more SeleniumSelenium +2483.3%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +25.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Bulgur
Bulgur
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4800%
Contains more Vitamin B1Vitamin B1 +575.4%
Contains more Vitamin B2Vitamin B2 +617.9%
Contains more Vitamin B3Vitamin B3 +262.7%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more Vitamin B6Vitamin B6 +649.4%
Contains more Vitamin KVitamin K +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient Corn grain Bulgur DV% diff.
Vitamin B6 0.622mg 0.083mg 41%
Vitamin B1 0.385mg 0.057mg 27%
Copper 0.314mg 0.075mg 27%
Selenium 15.5µg 0.6µg 27%
Phosphorus 210mg 40mg 24%
Magnesium 127mg 32mg 23%
Iron 2.71mg 0.96mg 22%
Carbs 74.26g 18.58g 19%
Vitamin B3 3.627mg 1mg 16%
Zinc 2.21mg 0.57mg 15%
Polyunsaturated fat 2.163g 0.098g 14%
Calories 365kcal 83kcal 14%
Vitamin B2 0.201mg 0.028mg 13%
Protein 9.42g 3.08g 13%
Fiber 7.3g 4.5g 11%
Fats 4.74g 0.24g 7%
Potassium 287mg 68mg 6%
Manganese 0.485mg 0.609mg 5%
Vitamin E 0.49mg 0.01mg 3%
Saturated fat 0.667g 0.042g 3%
Monounsaturated fat 1.251g 0.031g 3%
Vitamin B5 0.424mg 0.344mg 2%
Vitamin A 11µg 0µg 1%
Sodium 35mg 5mg 1%
Choline 6.9mg 1%
Net carbs 66.96g 14.08g N/A
Calcium 7mg 10mg 0%
Sugar 0.64g 0.1g N/A
Vitamin K 0.3µg 0.5µg 0%
Folate 19µg 18µg 0%
Tryptophan 0.067mg 0.048mg 0%
Threonine 0.354mg 0.089mg 0%
Isoleucine 0.337mg 0.114mg 0%
Leucine 1.155mg 0.208mg 0%
Lysine 0.265mg 0.085mg 0%
Methionine 0.197mg 0.048mg 0%
Phenylalanine 0.463mg 0.145mg 0%
Valine 0.477mg 0.139mg 0%
Histidine 0.287mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +205.8%
Contains more FatsFats +1875%
Contains more CarbsCarbs +299.7%
Contains more OtherOther +255.9%
Contains more WaterWater +649.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +3935.5%
Contains more Poly. FatPolyunsaturated fat +2107.1%
Contains less Sat. FatSaturated fat -93.7%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.