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  6. Bulgur vs. Coriander

Bulgur vs. Coriander — In-Depth Nutrition Comparison

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How are Bulgur and Coriander different?

  • Bulgur is richer in Manganese, while Coriander is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Potassium, Folate, Vitamin B2, and Iron.
  • Coriander covers your daily need of Vitamin K 258% more than Bulgur.

Bulgur, cooked and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Bulgur vs Coriander 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
4
:
6
Coriander
Coriander
Contains more Magnesium +23.1%
Contains less Sodium -89.1%
Contains more Zinc +14%
Contains more Manganese +43%
Contains more Calcium +570%
Contains more Iron +84.4%
Contains more Phosphorus +20%
Contains more Potassium +666.2%
Contains more Copper +200%
Contains more Selenium +50%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Magnesium +23.1%
Contains less Sodium -89.1%
Contains more Zinc +14%
Contains more Manganese +43%
Contains more Calcium +570%
Contains more Iron +84.4%
Contains more Phosphorus +20%
Contains more Potassium +666.2%
Contains more Copper +200%
Contains more Selenium +50%

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
0
:
10
Coriander
Coriander
Contains more Vitamin A +337300%
Contains more Vitamin E +24900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +478.6%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +65.7%
Contains more Vitamin B6 +79.5%
Contains more Folate +244.4%
Contains more Vitamin K +61900%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin A +337300%
Contains more Vitamin E +24900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +478.6%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +65.7%
Contains more Vitamin B6 +79.5%
Contains more Folate +244.4%
Contains more Vitamin K +61900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
:
3
Coriander
Coriander
Contains more Protein +44.6%
Contains more Carbs +406.3%
Contains more Fats +116.7%
Contains more Water +18.6%
Contains more Other +332.4%
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more Protein +44.6%
Contains more Carbs +406.3%
Contains more Fats +116.7%
Contains more Water +18.6%
Contains more Other +332.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +787.1%
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +787.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Coriander
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bulgur Coriander Opinion
Net carbs 14.08g 0.87g Bulgur
Protein 3.08g 2.13g Bulgur
Fats 0.24g 0.52g Coriander
Carbs 18.58g 3.67g Bulgur
Calories 83kcal 23kcal Bulgur
Sugar 0.1g 0.87g Bulgur
Fiber 4.5g 2.8g Bulgur
Calcium 10mg 67mg Coriander
Iron 0.96mg 1.77mg Coriander
Magnesium 32mg 26mg Bulgur
Phosphorus 40mg 48mg Coriander
Potassium 68mg 521mg Coriander
Sodium 5mg 46mg Bulgur
Zinc 0.57mg 0.5mg Bulgur
Copper 0.075mg 0.225mg Coriander
Manganese 0.609mg 0.426mg Bulgur
Selenium 0.6µg 0.9µg Coriander
Vitamin A 2IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 0.01mg 2.5mg Coriander
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.057mg 0.067mg Coriander
Vitamin B2 0.028mg 0.162mg Coriander
Vitamin B3 1mg 1.114mg Coriander
Vitamin B5 0.344mg 0.57mg Coriander
Vitamin B6 0.083mg 0.149mg Coriander
Folate 18µg 62µg Coriander
Vitamin K 0.5µg 310µg Coriander
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur
Saturated Fat 0.042g 0.014g Coriander
Monounsaturated Fat 0.031g 0.275g Coriander
Polyunsaturated fat 0.098g 0.04g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
126%
Coriander
Minerals Daily Need Coverage Score
21%
Bulgur
33%
Coriander

Comparison summary

Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 41mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.