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  6. Cornmeal vs. Bulgur dry

Cornmeal vs. Bulgur dry — In-Depth Nutrition Comparison

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The main differences between Cornmeal and Bulgur dry

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

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

Infographic

Cornmeal vs Bulgur dry 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.
Cornmeal
Cornmeal
3
:
7
Bulgur dry
Bulgur dry
Contains more Iron +77.2%
Contains less Sodium -58.8%
Contains more Selenium +356.5%
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%
Contains more Manganese +1651.7%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Iron +77.2%
Contains less Sodium -58.8%
Contains more Selenium +356.5%
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%
Contains more Manganese +1651.7%

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.
Cornmeal
Cornmeal
5
:
4
Bulgur dry
Bulgur dry
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
Cornmeal
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%
Bulgur dry
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
2
Bulgur dry
Bulgur dry
Contains more Fats +31.6%
Contains more Water +24.2%
Contains more Protein +72.9%
Contains more Other +196.1%
Equal in Carbs - 75.87
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Fats +31.6%
Contains more Water +24.2%
Contains more Protein +72.9%
Contains more Other +196.1%
Equal in Carbs - 75.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
0
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +125.4%
Contains more Polyunsaturated fat +53%
Equal in Saturated Fat - 0.232
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +125.4%
Contains more Polyunsaturated fat +53%
Equal in Saturated Fat - 0.232

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Bulgur dry
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 dry Opinion
Net carbs 75.55g 63.37g Cornmeal
Protein 7.11g 12.29g Bulgur dry
Fats 1.75g 1.33g Cornmeal
Carbs 79.45g 75.87g Cornmeal
Calories 370kcal 342kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 0.41g Bulgur dry
Fiber 3.9g 12.5g Bulgur dry
Calcium 3mg 35mg Bulgur dry
Iron 4.36mg 2.46mg Cornmeal
Magnesium 32mg 164mg Bulgur dry
Phosphorus 99mg 300mg Bulgur dry
Potassium 142mg 410mg Bulgur dry
Sodium 7mg 17mg Cornmeal
Zinc 0.66mg 1.93mg Bulgur dry
Copper 0.076mg 0.335mg Bulgur dry
Manganese 0.174mg 3.048mg Bulgur dry
Selenium 10.5µg 2.3µg Cornmeal
Vitamin A 214IU 9IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.06mg Cornmeal
Vitamin B1 0.551mg 0.232mg Cornmeal
Vitamin B2 0.382mg 0.115mg Cornmeal
Vitamin B3 4.968mg 5.114mg Bulgur dry
Vitamin B5 0.24mg 1.045mg Bulgur dry
Vitamin B6 0.182mg 0.342mg Bulgur dry
Folate 209µg 27µg Cornmeal
Vitamin K 0µg 1.9µg Bulgur dry
Tryptophan 0.038mg 0.19mg Bulgur dry
Threonine 0.172mg 0.354mg Bulgur dry
Isoleucine 0.242mg 0.455mg Bulgur dry
Leucine 1.006mg 0.83mg Cornmeal
Lysine 0.105mg 0.339mg Bulgur dry
Methionine 0.162mg 0.19mg Bulgur dry
Phenylalanine 0.366mg 0.58mg Bulgur dry
Valine 0.337mg 0.554mg Bulgur dry
Histidine 0.172mg 0.285mg Bulgur dry
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 dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Cornmeal
29%
Bulgur dry
Minerals Daily Need Coverage Score
37%
Cornmeal
96%
Bulgur dry

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 dry
Bulgur dry is lower in Sugar (difference - 1.2g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bulgur dry
Bulgur dry 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

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