Bulgur vs corn flakes: which is healthier?
Corn flakes are more nutrient-dense, scoring 70/100 against 51/100 for bulgur. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Bulgur
83 kcal per 100 g. 1 cup cooked: 182 g
Corn flakes
384 kcal per 100 g. 1 cup: 28 g
Higher scoreWhich to pick for your goal
- Fewer caloriesBulgur83 vs 384 kcal per 100 g
- More proteinCorn flakes3.1 vs 5.9 g per 100 g
- More fiberBulgur4.5 vs 2.7 g per 100 g
- Less sugarBulgur0.1 vs 7.8 g per 100 g
- More potassiumCorn flakes68 vs 107 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Bulgur, 100 g | Corn flakes, 100 g | Bulgur, 182 g | Corn flakes, 28 g |
|---|---|---|---|---|
| Calories | 83 kcal | 384 kcal | 151 kcal | 108 kcal |
| Protein | 3.1 g | 5.9 g | 5.6 g | 1.7 g |
| Carbohydrates | 19 g | 88 g | 34 g | 25 g |
| Sugars | 0.1 g | 7.8 g | 0.2 g | 2.2 g |
| Fiber | 4.5 g | 2.7 g | 8.2 g | 0.8 g |
| Fat | 0.2 g | 0.9 g | 0.4 g | 0.3 g |
| Saturated fat | <0.1 g | 0.2 g | <0.1 g | <0.1 g |
| Vitamin C | 0 mg | 65 mg | 0 mg | 18 mg |
| Vitamin A | 0 µg | 981 µg | 0 µg | 275 µg |
| Potassium | 68 mg | 107 mg | 124 mg | 30 mg |
| Iron | 1 mg | 19 mg | 1.7 mg | 5.4 mg |
| Calcium | 10 mg | 2 mg | 18 mg | 0.6 mg |
| Magnesium | 32 mg | 7 mg | 58 mg | 2 mg |
| Sodium | 5 mg | 571 mg | 9.1 mg | 160 mg |
Last updated . Scores use the HowHealthyIs Score method.