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Maize vs Bulgur - In-Depth Nutrition Comparison

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How are Maize and Bulgur different?

  • Bulgur has more Manganese, Fiber, Copper, Magnesium, Phosphorus, Iron, Vitamin B3, Vitamin B6, Zinc, and Vitamin C than Maize.
  • Daily need coverage for Manganese from Bulgur is 125% higher.

Corn, sweet, yellow, raw and Bulgur, dry are the varieties used in this article.

Infographic

Maize vs Bulgur 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
Maize
1
:
7
Bulgur
Contains less Sodium -11.8%
Contains more Calcium +1650%
Contains more Iron +373.1%
Contains more Magnesium +343.2%
Contains more Phosphorus +237.1%
Contains more Potassium +51.9%
Contains more Zinc +319.6%
Contains more Copper +520.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains less Sodium -11.8%
Contains more Calcium +1650%
Contains more Iron +373.1%
Contains more Magnesium +343.2%
Contains more Phosphorus +237.1%
Contains more Potassium +51.9%
Contains more Zinc +319.6%
Contains more Copper +520.4%

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
Maize
4
:
6
Bulgur
Contains more Vitamin A +1977.8%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Folate +55.6%
Contains more Vitamin B1 +49.7%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +188.9%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +267.7%
Contains more Vitamin K +533.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +1977.8%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Folate +55.6%
Contains more Vitamin B1 +49.7%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +188.9%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +267.7%
Contains more Vitamin K +533.3%

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.
Maize Bulgur
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat 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 Maize Bulgur Opinion
Net carbs 16.7g 63.37g Bulgur
Protein 3.27g 12.29g Bulgur
Fats 1.35g 1.33g Maize
Carbs 18.7g 75.87g Bulgur
Calories 86kcal 342kcal Bulgur
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g 0.41g Bulgur
Fiber 2g 12.5g Bulgur
Calcium 2mg 35mg Bulgur
Iron 0.52mg 2.46mg Bulgur
Magnesium 37mg 164mg Bulgur
Phosphorus 89mg 300mg Bulgur
Potassium 270mg 410mg Bulgur
Sodium 15mg 17mg Maize
Zinc 0.46mg 1.93mg Bulgur
Copper 0.054mg 0.335mg Bulgur
Vitamin A 187IU 9IU Maize
Vitamin E 0.07mg 0.06mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.232mg Bulgur
Vitamin B2 0.055mg 0.115mg Bulgur
Vitamin B3 1.77mg 5.114mg Bulgur
Vitamin B5 0.717mg 1.045mg Bulgur
Vitamin B6 0.093mg 0.342mg Bulgur
Folate 42µg 27µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.9µg Bulgur
Tryptophan 0.023mg 0.19mg Bulgur
Threonine 0.129mg 0.354mg Bulgur
Isoleucine 0.129mg 0.455mg Bulgur
Leucine 0.348mg 0.83mg Bulgur
Lysine 0.137mg 0.339mg Bulgur
Methionine 0.067mg 0.19mg Bulgur
Phenylalanine 0.15mg 0.58mg Bulgur
Valine 0.185mg 0.554mg Bulgur
Histidine 0.089mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.325g 0.232g Bulgur
Monounsaturated Fat 0.432g 0.173g Maize
Polyunsaturated fat 0.487g 0.541g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
18
Maize
29
Bulgur
Mineral Summary Score
18
Maize
69
Bulgur

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
20%
Maize
74%
Bulgur
Carbohydrates
19%
Maize
76%
Bulgur
Fats
6%
Maize
6%
Bulgur

Comparison summary

Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 2mg)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 5.85g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Bulgur
Bulgur 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Bulgur - 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.