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