Cornmeal vs. Bulgur — In-Depth Nutrition Comparison
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A recap on 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.
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
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Iron
+354.2%
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Phosphorus
+147.5%
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Potassium
+108.8%
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Zinc
+15.8%
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Selenium
+1650%
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Calcium
+233.3%
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Sodium
-28.6%
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Manganese
+250%
Equal in Magnesium - 32
Equal in Copper - 0.075
Contains
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Iron
+354.2%
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Phosphorus
+147.5%
Contains
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Potassium
+108.8%
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Zinc
+15.8%
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Selenium
+1650%
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Calcium
+233.3%
Contains
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Sodium
-28.6%
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Manganese
+250%
Equal in Magnesium - 32
Equal in Copper - 0.075
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.
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Vitamin A
+10600%
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Vitamin E
+1100%
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Vitamin B1
+866.7%
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Vitamin B2
+1264.3%
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Vitamin B3
+396.8%
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Vitamin B6
+119.3%
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Folate
+1061.1%
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Vitamin B5
+43.3%
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Vitamin K
+∞%
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Vitamin A
+10600%
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Vitamin E
+1100%
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Vitamin B1
+866.7%
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Vitamin B2
+1264.3%
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Vitamin B3
+396.8%
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Vitamin B6
+119.3%
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Folate
+1061.1%
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Vitamin B5
+43.3%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+130.8%
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Fats
+629.2%
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Carbs
+327.6%
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Other
+50%
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Water
+595.5%
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Protein
+130.8%
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Fats
+629.2%
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Carbs
+327.6%
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Other
+50%
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Water
+595.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1158.1%
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Polyunsaturated fat
+744.9%
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Saturated Fat
-80.9%
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Monounsaturated Fat
+1158.1%
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Polyunsaturated fat
+744.9%
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Saturated Fat
-80.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.55g | 14.08g |
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| Protein | 7.11g | 3.08g |
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| Fats | 1.75g | 0.24g |
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| Carbs | 79.45g | 18.58g |
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| Calories | 370kcal | 83kcal |
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| Starch | 73.3g |
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| Fructose | 0.17g |
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| Sugar | 1.61g | 0.1g |
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| Fiber | 3.9g | 4.5g |
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| Calcium | 3mg | 10mg |
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| Iron | 4.36mg | 0.96mg |
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| Magnesium | 32mg | 32mg | |
| Phosphorus | 99mg | 40mg |
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| Potassium | 142mg | 68mg |
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| Sodium | 7mg | 5mg |
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| Zinc | 0.66mg | 0.57mg |
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| Copper | 0.076mg | 0.075mg |
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| Manganese | 0.174mg | 0.609mg |
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| Selenium | 10.5µg | 0.6µg |
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| Vitamin A | 214IU | 2IU |
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| Vitamin A RAE | 11µg | 0µg |
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| Vitamin E | 0.12mg | 0.01mg |
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| Vitamin B1 | 0.551mg | 0.057mg |
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| Vitamin B2 | 0.382mg | 0.028mg |
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| Vitamin B3 | 4.968mg | 1mg |
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| Vitamin B5 | 0.24mg | 0.344mg |
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| Vitamin B6 | 0.182mg | 0.083mg |
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| Folate | 209µg | 18µg |
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| Vitamin K | 0µg | 0.5µg |
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| Tryptophan | 0.038mg | 0.048mg |
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| Threonine | 0.172mg | 0.089mg |
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| Isoleucine | 0.242mg | 0.114mg |
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| Leucine | 1.006mg | 0.208mg |
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| Lysine | 0.105mg | 0.085mg |
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| Methionine | 0.162mg | 0.048mg |
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| Phenylalanine | 0.366mg | 0.145mg |
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| Valine | 0.337mg | 0.139mg |
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| Histidine | 0.172mg | 0.071mg |
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| Saturated Fat | 0.22g | 0.042g |
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| Monounsaturated Fat | 0.39g | 0.031g |
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| Polyunsaturated fat | 0.828g | 0.098g |
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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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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
8%
Minerals Daily Need Coverage Score
37%
21%
Comparison summary
Which food is richer in minerals?
Cornmeal is relatively richer in minerals
Which food is cheaper?
Cornmeal is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.178g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)