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  6. Bulgur vs. Cornmeal

Bulgur vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on the differences between bulgur and cornmeal

  • Bulgur has more manganese; however, cornmeal is higher in folate, iron, vitamin B1, vitamin B2, vitamin B3, selenium, phosphorus, and vitamin B6.
  • Cornmeal covers your daily folate needs 48% more than bulgur.
  • Cornmeal contains 4 times less manganese than bulgur. Bulgur contains 0.609mg of manganese, while cornmeal contains 0.174mg.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Bulgur, cooked and Cornmeal, degermed, enriched, yellow.

Infographic

Bulgur vs Cornmeal 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.
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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +250%
Contains more PotassiumPotassium +108.8%
Contains more IronIron +354.2%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +147.5%
Contains more SeleniumSelenium +1650%
~equal in Magnesium ~32mg
~equal in Copper ~0.076mg

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.
Bulgur
Bulgur
2
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% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +1264.3%
Contains more Vitamin B3Vitamin B3 +396.8%
Contains more Vitamin B6Vitamin B6 +119.3%
Contains more FolateFolate +1061.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Cornmeal DV% diff.
Folate 18µg 209µg 48%
Iron 0.96mg 4.36mg 43%
Vitamin B1 0.057mg 0.551mg 41%
Starch 73.3g 30%
Vitamin B2 0.028mg 0.382mg 27%
Vitamin B3 1mg 4.968mg 25%
Carbs 18.58g 79.45g 20%
Manganese 0.609mg 0.174mg 19%
Selenium 0.6µg 10.5µg 18%
Calories 83kcal 370kcal 14%
Protein 3.08g 7.11g 8%
Phosphorus 40mg 99mg 8%
Vitamin B6 0.083mg 0.182mg 8%
Polyunsaturated fat 0.098g 0.828g 5%
Fats 0.24g 1.75g 2%
Potassium 68mg 142mg 2%
Fiber 4.5g 3.9g 2%
Vitamin B5 0.344mg 0.24mg 2%
Calcium 10mg 3mg 1%
Zinc 0.57mg 0.66mg 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.01mg 0.12mg 1%
Saturated fat 0.042g 0.22g 1%
Monounsaturated fat 0.031g 0.39g 1%
Protein per 100 calories 3.7g 1.9g N/A
Calories per 10 g protein 269kcal 520kcal N/A
Weight per 100 calories 120g 27g N/A
Net carbs 14.08g 75.55g N/A
Magnesium 32mg 32mg 0%
Sugar 0.1g 1.61g N/A
Copper 0.075mg 0.076mg 0%
Sodium 5mg 7mg 0%
Vitamin K 0.5µg 0µg 0%
Choline 6.9mg 8.6mg 0%
Tryptophan 0.048mg 0.038mg 0%
Threonine 0.089mg 0.172mg 0%
Isoleucine 0.114mg 0.242mg 0%
Leucine 0.208mg 1.006mg 0%
Lysine 0.085mg 0.105mg 0%
Methionine 0.048mg 0.162mg 0%
Phenylalanine 0.145mg 0.366mg 0%
Valine 0.139mg 0.337mg 0%
Histidine 0.071mg 0.172mg 0%
Fructose 0.17g 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +595.5%
Contains more ProteinProtein +130.8%
Contains more FatsFats +629.2%
Contains more CarbsCarbs +327.6%
Contains more OtherOther +50%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +1158.1%
Contains more Poly. FatPolyunsaturated fat +744.9%

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