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
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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
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Iron
+77.2%
Contains
less
Sodium
-58.8%
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Calcium
+1066.7%
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Magnesium
+412.5%
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Phosphorus
+203%
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Potassium
+188.7%
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Zinc
+192.4%
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Copper
+340.8%
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Iron
+77.2%
Contains
less
Sodium
-58.8%
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Calcium
+1066.7%
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Magnesium
+412.5%
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Phosphorus
+203%
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Potassium
+188.7%
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Zinc
+192.4%
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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
:
Contains
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Vitamin A
+2277.8%
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Vitamin E
+100%
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Vitamin B1
+137.5%
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Vitamin B2
+232.2%
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Folate
+674.1%
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Vitamin B5
+335.4%
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Vitamin B6
+87.9%
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Vitamin K
+∞%
Equal in Vitamin B3 - 5.114
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Vitamin A
+2277.8%
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Vitamin E
+100%
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Vitamin B1
+137.5%
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Vitamin B2
+232.2%
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Folate
+674.1%
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Vitamin B5
+335.4%
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Vitamin B6
+87.9%
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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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.55g | 63.37g |
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| Protein | 7.11g | 12.29g |
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| Fats | 1.75g | 1.33g |
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| Carbs | 79.45g | 75.87g |
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| Calories | 370kcal | 342kcal |
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| Starch | 73.3g | g |
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| Fructose | 0.17g | g |
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| Sugar | 1.61g | 0.41g |
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| Fiber | 3.9g | 12.5g |
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| Calcium | 3mg | 35mg |
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| Iron | 4.36mg | 2.46mg |
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| Magnesium | 32mg | 164mg |
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| Phosphorus | 99mg | 300mg |
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| Potassium | 142mg | 410mg |
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| Sodium | 7mg | 17mg |
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| Zinc | 0.66mg | 1.93mg |
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| Copper | 0.076mg | 0.335mg |
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| Vitamin A | 214IU | 9IU |
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| Vitamin E | 0.12mg | 0.06mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.551mg | 0.232mg |
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| Vitamin B2 | 0.382mg | 0.115mg |
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| Vitamin B3 | 4.968mg | 5.114mg |
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| Vitamin B5 | 0.24mg | 1.045mg |
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| Vitamin B6 | 0.182mg | 0.342mg |
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| Folate | 209µg | 27µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | 1.9µg |
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| Tryptophan | 0.038mg | 0.19mg |
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| Threonine | 0.172mg | 0.354mg |
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| Isoleucine | 0.242mg | 0.455mg |
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| Leucine | 1.006mg | 0.83mg |
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| Lysine | 0.105mg | 0.339mg |
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| Methionine | 0.162mg | 0.19mg |
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| Phenylalanine | 0.366mg | 0.58mg |
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| Valine | 0.337mg | 0.554mg |
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| Histidine | 0.172mg | 0.285mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 0.22g | 0.232g |
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| Monounsaturated Fat | 0.39g | 0.173g |
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| Polyunsaturated fat | 0.828g | 0.541g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
29
Mineral Summary Score
36
69
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%
74%
Carbohydrates
79%
76%
Fats
8%
6%
Comparison summary
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cornmeal is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Cornmeal is cheaper (difference - $0.6)
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 1.2g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.