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  6. Bulgur dry vs. Coconut milk

Bulgur dry vs. Coconut milk — In-Depth Nutrition Comparison

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How are bulgur dry and coconut milk different?

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, vitamin B3, vitamin B6, vitamin B5, vitamin B1, and zinc than coconut milk.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Bulgur dry contains 10 times more vitamin B6 than coconut milk. While bulgur dry contains 0.342mg of vitamin B6, coconut milk contains only 0.033mg.
  • Bulgur dry has less saturated fat.
  • Bulgur dry has a lower glycemic index (47) than coconut milk (97).

Bulgur, dry and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Bulgur dry vs Coconut milk 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +343.2%
Contains more CalciumCalcium +118.8%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +50%
Contains more CopperCopper +25.9%
Contains more ZincZinc +188.1%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +232.8%
Contains less SodiumSodium -11.8%
Contains more SeleniumSelenium +169.6%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B1Vitamin B1 +792.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +572.9%
Contains more Vitamin B5Vitamin B5 +471%
Contains more Vitamin B6Vitamin B6 +936.4%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +68.8%
Contains more CholineCholine +230.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Coconut milk DV% diff.
Saturated fat 0.232g 21.14g 95%
Manganese 3.048mg 0.916mg 93%
Fiber 12.5g 2.2g 41%
Fats 1.33g 23.84g 35%
Magnesium 164mg 37mg 30%
Phosphorus 300mg 100mg 29%
Vitamin B3 5.114mg 0.76mg 27%
Vitamin B6 0.342mg 0.033mg 24%
Carbs 75.87g 5.54g 23%
Protein 12.29g 2.29g 20%
Vitamin B1 0.232mg 0.026mg 17%
Vitamin B5 1.045mg 0.183mg 17%
Zinc 1.93mg 0.67mg 11%
Iron 2.46mg 1.64mg 10%
Vitamin B2 0.115mg 0mg 9%
Copper 0.335mg 0.266mg 8%
Selenium 2.3µg 6.2µg 7%
Calories 342kcal 230kcal 6%
Choline 28.1mg 8.5mg 4%
Potassium 410mg 263mg 4%
Vitamin C 0mg 2.8mg 3%
Folate 27µg 16µg 3%
Monounsaturated fat 0.173g 1.014g 2%
Polyunsaturated fat 0.541g 0.261g 2%
Calcium 35mg 16mg 2%
Vitamin K 1.9µg 0.1µg 2%
Vitamin E 0.06mg 0.15mg 1%
Net carbs 63.37g 3.34g N/A
Sugar 0.41g 3.34g N/A
Sodium 17mg 15mg 0%
Tryptophan 0.19mg 0.027mg 0%
Threonine 0.354mg 0.083mg 0%
Isoleucine 0.455mg 0.09mg 0%
Leucine 0.83mg 0.17mg 0%
Lysine 0.339mg 0.101mg 0%
Methionine 0.19mg 0.043mg 0%
Phenylalanine 0.58mg 0.116mg 0%
Valine 0.554mg 0.139mg 0%
Histidine 0.285mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +436.7%
Contains more CarbsCarbs +1269.5%
Contains more OtherOther +112.7%
Contains more FatsFats +1692.5%
Contains more WaterWater +651.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +107.3%
Contains more Mono. FatMonounsaturated fat +486.1%

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 dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.