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 for bulgur dry is 125% higher.
- Bulgur dry has 8 times less folate than cornmeal. Cornmeal has 209µg of folate, while bulgur dry has 27µg.
- Cornmeal has a higher glycemic index than bulgur dry.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +77.2% |
| Contains less SodiumSodium | -58.8% |
| Contains more SeleniumSelenium | +356.5% |
| Contains more MagnesiumMagnesium | +412.5% |
| Contains more CalciumCalcium | +1066.7% |
| Contains more PotassiumPotassium | +188.7% |
| Contains more CopperCopper | +340.8% |
| Contains more ZincZinc | +192.4% |
| Contains more PhosphorusPhosphorus | +203% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +137.5% |
| Contains more Vitamin B2Vitamin B2 | +232.2% |
| Contains more FolateFolate | +674.1% |
| Contains more Vitamin B5Vitamin B5 | +335.4% |
| Contains more Vitamin B6Vitamin B6 | +87.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +226.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more FatsFats | +31.6% |
| Contains more WaterWater | +24.2% |
| Contains more ProteinProtein | +72.9% |
| Contains more OtherOther | +196.1% |
~equal in
Carbs
~75.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains more Mono. FatMonounsaturated fat | +125.4% |
| Contains more Poly. FatPolyunsaturated fat | +53% |
~equal in
Saturated fat
~0.232g
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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| 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 | |
|
DV% diff. |
| Manganese | 0.174mg | 3.048mg | 125% |
| Folate | 209µg | 27µg | 46% |
| Fiber | 3.9g | 12.5g | 34% |
| Magnesium | 32mg | 164mg | 31% |
| Starch | 73.3g | 30% | |
| Phosphorus | 99mg | 300mg | 29% |
| Copper | 0.076mg | 0.335mg | 29% |
| Vitamin B1 | 0.551mg | 0.232mg | 27% |
| Iron | 4.36mg | 2.46mg | 24% |
| Vitamin B2 | 0.382mg | 0.115mg | 21% |
| Vitamin B5 | 0.24mg | 1.045mg | 16% |
| Selenium | 10.5µg | 2.3µg | 15% |
| Zinc | 0.66mg | 1.93mg | 12% |
| Vitamin B6 | 0.182mg | 0.342mg | 12% |
| Protein | 7.11g | 12.29g | 10% |
| Potassium | 142mg | 410mg | 8% |
| Choline | 8.6mg | 28.1mg | 4% |
| Calcium | 3mg | 35mg | 3% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Polyunsaturated fat | 0.828g | 0.541g | 2% |
| Monounsaturated fat | 0.39g | 0.173g | 1% |
| Calories | 370kcal | 342kcal | 1% |
| Vitamin B3 | 4.968mg | 5.114mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Carbs | 79.45g | 75.87g | 1% |
| Fats | 1.75g | 1.33g | 1% |
| Net carbs | 75.55g | 63.37g | N/A |
| Sugar | 1.61g | 0.41g | N/A |
| Sodium | 7mg | 17mg | 0% |
| Vitamin E | 0.12mg | 0.06mg | 0% |
| Saturated fat | 0.22g | 0.232g | 0% |
| Tryptophan | 0.038mg | 0.19mg | 0% |
| Threonine | 0.172mg | 0.354mg | 0% |
| Isoleucine | 0.242mg | 0.455mg | 0% |
| Leucine | 1.006mg | 0.83mg | 0% |
| Lysine | 0.105mg | 0.339mg | 0% |
| Methionine | 0.162mg | 0.19mg | 0% |
| Phenylalanine | 0.366mg | 0.58mg | 0% |
| Valine | 0.337mg | 0.554mg | 0% |
| Histidine | 0.172mg | 0.285mg | 0% |
| Fructose | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
42%
28%
Minerals Daily Need Coverage Score
37%
96%
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 dry is lower in Sugar (difference - 1.2g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bulgur dry 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.