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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, vitamin C, copper, vitamin E, potassium, folate, vitamin B2, and iron.
  • Coriander covers your daily need for vitamin K, 258% more than bulgur.
  • Bulgur has a higher glycemic index (47) than coriander (32).

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +23.1%
Contains more ZincZinc +14%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +43%
Contains more CalciumCalcium +570%
Contains more PotassiumPotassium +666.2%
Contains more IronIron +84.4%
Contains more CopperCopper +200%
Contains more PhosphorusPhosphorus +20%
Contains more SeleniumSelenium +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
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%
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 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +24900%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +478.6%
Contains more Vitamin B3Vitamin B3 +11.4%
Contains more Vitamin B5Vitamin B5 +65.7%
Contains more Vitamin B6Vitamin B6 +79.5%
Contains more Vitamin KVitamin K +61900%
Contains more FolateFolate +244.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Coriander DV% diff.
Vitamin K 0.5µg 310µg 258%
Vitamin A 0µg 337µg 37%
Vitamin C 0mg 27mg 30%
Copper 0.075mg 0.225mg 17%
Vitamin E 0.01mg 2.5mg 17%
Potassium 68mg 521mg 13%
Folate 18µg 62µg 11%
Iron 0.96mg 1.77mg 10%
Vitamin B2 0.028mg 0.162mg 10%
Manganese 0.609mg 0.426mg 8%
Fiber 4.5g 2.8g 7%
Calcium 10mg 67mg 6%
Carbs 18.58g 3.67g 5%
Vitamin B5 0.344mg 0.57mg 5%
Vitamin B6 0.083mg 0.149mg 5%
Calories 83kcal 23kcal 3%
Protein 3.08g 2.13g 2%
Sodium 5mg 46mg 2%
Magnesium 32mg 26mg 1%
Zinc 0.57mg 0.5mg 1%
Phosphorus 40mg 48mg 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B1 0.057mg 0.067mg 1%
Vitamin B3 1mg 1.114mg 1%
Choline 6.9mg 12.8mg 1%
Monounsaturated fat 0.031g 0.275g 1%
Protein per 100 calories 3.7g 9.3g N/A
Calories per 10 g protein 269kcal 108kcal N/A
Weight per 100 calories 120g 435g N/A
Fats 0.24g 0.52g 0%
Net carbs 14.08g 0.87g N/A
Sugar 0.1g 0.87g N/A
Saturated fat 0.042g 0.014g 0%
Polyunsaturated fat 0.098g 0.04g 0%
Tryptophan 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.085mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
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 ProteinProtein +44.6%
Contains more CarbsCarbs +406.3%
Contains more FatsFats +116.7%
Contains more WaterWater +18.6%
Contains more OtherOther +332.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +145%
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +787.1%

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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. 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.