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Cornmeal vs Bulgur - In-Depth Nutrition Comparison

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The main differences between Cornmeal and Bulgur

  • Cornmeal has more Folate, Vitamin B1, Iron, and Vitamin B2, however Bulgur has more Manganese, Fiber, Magnesium, Copper, Phosphorus, and Vitamin B5.
  • Daily need coverage for Manganese from Bulgur is 125% higher.
  • Bulgur has 8 times less Folate than Cornmeal. Cornmeal has 209µg of Folate, while Bulgur has 27µg.

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

Infographic

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

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
:
4
Bulgur
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%
Contains more Vitamin B5 +335.4%
Contains more Vitamin B6 +87.9%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.114
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%
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%
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%
Contains more Vitamin B5 +335.4%
Contains more Vitamin B6 +87.9%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.114

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.
Cornmeal Bulgur
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 Cornmeal Bulgur Opinion
Net carbs 75.55g 63.37g Cornmeal
Protein 7.11g 12.29g Bulgur
Fats 1.75g 1.33g Cornmeal
Carbs 79.45g 75.87g Cornmeal
Calories 370kcal 342kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 0.41g Bulgur
Fiber 3.9g 12.5g Bulgur
Calcium 3mg 35mg Bulgur
Iron 4.36mg 2.46mg Cornmeal
Magnesium 32mg 164mg Bulgur
Phosphorus 99mg 300mg Bulgur
Potassium 142mg 410mg Bulgur
Sodium 7mg 17mg Cornmeal
Zinc 0.66mg 1.93mg Bulgur
Copper 0.076mg 0.335mg Bulgur
Vitamin A 214IU 9IU Cornmeal
Vitamin E 0.12mg 0.06mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.232mg Cornmeal
Vitamin B2 0.382mg 0.115mg Cornmeal
Vitamin B3 4.968mg 5.114mg Bulgur
Vitamin B5 0.24mg 1.045mg Bulgur
Vitamin B6 0.182mg 0.342mg Bulgur
Folate 209µg 27µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Bulgur
Tryptophan 0.038mg 0.19mg Bulgur
Threonine 0.172mg 0.354mg Bulgur
Isoleucine 0.242mg 0.455mg Bulgur
Leucine 1.006mg 0.83mg Cornmeal
Lysine 0.105mg 0.339mg Bulgur
Methionine 0.162mg 0.19mg Bulgur
Phenylalanine 0.366mg 0.58mg Bulgur
Valine 0.337mg 0.554mg Bulgur
Histidine 0.172mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.22g 0.232g Cornmeal
Monounsaturated Fat 0.39g 0.173g Cornmeal
Polyunsaturated fat 0.828g 0.541g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Bulgur
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
46
Cornmeal
29
Bulgur
Mineral Summary Score
36
Cornmeal
69
Bulgur

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
43%
Cornmeal
74%
Bulgur
Carbohydrates
79%
Cornmeal
76%
Bulgur
Fats
8%
Cornmeal
6%
Bulgur

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.