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Bulgur vs. Corn grain — In-Depth Nutrition Comparison

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What are the differences between bulgur and corn grain?

  • Corn grain is richer than bulgur in vitamin B6, vitamin B1, selenium, copper, phosphorus, magnesium, iron, carbs, vitamin B3, and protein.
  • Corn grain's daily need coverage for vitamin B6 is 41% more.

We used Bulgur, cooked and Corn grain, yellow types in this article.

Infographic

Bulgur vs Corn grain infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Bulgur
Bulgur
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +25.6%
Contains more MagnesiumMagnesium +296.9%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +182.3%
Contains more CopperCopper +318.7%
Contains more ZincZinc +287.7%
Contains more PhosphorusPhosphorus +425%
Contains more SeleniumSelenium +2483.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Bulgur
Bulgur
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 3.7% 9.8% 96% 46% 68% 25% 144% 0% 0.75% 14%
Contains more Vitamin KVitamin K +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4800%
Contains more Vitamin B1Vitamin B1 +575.4%
Contains more Vitamin B2Vitamin B2 +617.9%
Contains more Vitamin B3Vitamin B3 +262.7%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more Vitamin B6Vitamin B6 +649.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Bulgur Corn grain DV% diff.
Vitamin B6 0.083mg 0.622mg 41%
Copper 0.075mg 0.314mg 27%
Selenium 0.6µg 15.5µg 27%
Vitamin B1 0.057mg 0.385mg 27%
Phosphorus 40mg 210mg 24%
Magnesium 32mg 127mg 23%
Iron 0.96mg 2.71mg 22%
Carbs 18.58g 74.26g 19%
Vitamin B3 1mg 3.627mg 16%
Zinc 0.57mg 2.21mg 15%
Calories 83kcal 365kcal 14%
Polyunsaturated fat 0.098g 2.163g 14%
Protein 3.08g 9.42g 13%
Vitamin B2 0.028mg 0.201mg 13%
Fiber 4.5g 7.3g 11%
Fats 0.24g 4.74g 7%
Potassium 68mg 287mg 6%
Manganese 0.609mg 0.485mg 5%
Vitamin E 0.01mg 0.49mg 3%
Saturated fat 0.042g 0.667g 3%
Monounsaturated fat 0.031g 1.251g 3%
Vitamin B5 0.344mg 0.424mg 2%
Sodium 5mg 35mg 1%
Vitamin A 0µg 11µg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 2.6g N/A
Calories per 10 g protein 269kcal 387kcal N/A
Weight per 100 calories 120g 27g N/A
Unsaturated / Saturated Fat ratio 3.1 5.1 N/A
Net carbs 14.08g 66.96g N/A
Calcium 10mg 7mg 0%
Sugar 0.1g 0.64g N/A
Vitamin K 0.5µg 0.3µg 0%
Folate 18µg 19µg 0%
Tryptophan 0.048mg 0.067mg 0%
Threonine 0.089mg 0.354mg 0%
Isoleucine 0.114mg 0.337mg 0%
Leucine 0.208mg 1.155mg 0%
Lysine 0.085mg 0.265mg 0%
Methionine 0.048mg 0.197mg 0%
Phenylalanine 0.145mg 0.463mg 0%
Valine 0.139mg 0.477mg 0%
Histidine 0.071mg 0.287mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +649.9%
Contains more ProteinProtein +205.8%
Contains more FatsFats +1875%
Contains more CarbsCarbs +299.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +3935.5%
Contains more Poly. FatPolyunsaturated fat +2107.1%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.