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  6. Coriander vs. Bulgur

Coriander vs. Bulgur — In-Depth Nutrition Comparison

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How are Coriander and Bulgur different?

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

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

Infographic

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

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.
Coriander
Coriander
10
:
0
Bulgur
Bulgur
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%
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%
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%
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
Coriander
Coriander
3
:
2
Bulgur
Bulgur
Contains more Fats +116.7%
Contains more Water +18.6%
Contains more Other +332.4%
Contains more Protein +44.6%
Contains more Carbs +406.3%
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Bulgur
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 Fats +116.7%
Contains more Water +18.6%
Contains more Other +332.4%
Contains more Protein +44.6%
Contains more Carbs +406.3%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Bulgur
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 Coriander Bulgur Opinion
Net carbs 0.87g 14.08g Bulgur
Protein 2.13g 3.08g Bulgur
Fats 0.52g 0.24g Coriander
Carbs 3.67g 18.58g Bulgur
Calories 23kcal 83kcal Bulgur
Sugar 0.87g 0.1g Bulgur
Fiber 2.8g 4.5g Bulgur
Calcium 67mg 10mg Coriander
Iron 1.77mg 0.96mg Coriander
Magnesium 26mg 32mg Bulgur
Phosphorus 48mg 40mg Coriander
Potassium 521mg 68mg Coriander
Sodium 46mg 5mg Bulgur
Zinc 0.5mg 0.57mg Bulgur
Copper 0.225mg 0.075mg Coriander
Manganese 0.426mg 0.609mg Bulgur
Selenium 0.9µg 0.6µg Coriander
Vitamin A 6748IU 2IU Coriander
Vitamin A RAE 337µg 0µg Coriander
Vitamin E 2.5mg 0.01mg Coriander
Vitamin C 27mg 0mg Coriander
Vitamin B1 0.067mg 0.057mg Coriander
Vitamin B2 0.162mg 0.028mg Coriander
Vitamin B3 1.114mg 1mg Coriander
Vitamin B5 0.57mg 0.344mg Coriander
Vitamin B6 0.149mg 0.083mg Coriander
Folate 62µg 18µg Coriander
Vitamin K 310µg 0.5µg 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 0.014g 0.042g Coriander
Monounsaturated Fat 0.275g 0.031g Coriander
Polyunsaturated fat 0.04g 0.098g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Bulgur
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
126%
Coriander
8%
Bulgur
Minerals Daily Need Coverage Score
33%
Coriander
21%
Bulgur

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