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  6. Cornmeal vs. Bulgur

Cornmeal vs. Bulgur — In-Depth Nutrition Comparison

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A recap on the differences between cornmeal and bulgur

  • Cornmeal has more folate, iron, vitamin B1, vitamin B2, vitamin B3, selenium, phosphorus, and vitamin B6; however, bulgur is higher in manganese.
  • Cornmeal covers your daily folate needs 48% more than bulgur.
  • Bulgur contains 18 times less selenium than cornmeal. Cornmeal contains 10.5µg of selenium, while bulgur contains 0.6µg.
  • The glycemic index of cornmeal is higher.

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

Infographic

Cornmeal vs Bulgur 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.
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%
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%
Contains more PotassiumPotassium +108.8%
Contains more IronIron +354.2%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +147.5%
Contains more SeleniumSelenium +1650%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +250%
~equal in Magnesium ~32mg
~equal in Copper ~0.075mg

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.
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%
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%
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%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +130.8%
Contains more FatsFats +629.2%
Contains more CarbsCarbs +327.6%
Contains more OtherOther +50%
Contains more WaterWater +595.5%

Fat Type Comparison

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

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.