Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Coconut
  5. Compare
  6. Coconut vs. Bulgur dry

Coconut vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

What are the main differences between coconut and bulgur dry?

  • Coconut is richer in selenium, yet bulgur dry is richer in manganese, magnesium, vitamin B3, phosphorus, vitamin B6, vitamin B5, fiber, and vitamin B1.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Coconut has 4 times more selenium than bulgur dry. Coconut has 10.1µg of selenium, while bulgur dry has 2.3µg.
  • Bulgur dry contains less saturated fat.
  • Bulgur dry has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Bulgur, dry types in this comparison.

Infographic

Coconut vs Bulgur dry 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
Contains more CopperCopper +29.9%
Contains more SeleniumSelenium +339.1%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +15.2%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +165.5%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +103.2%
~equal in Iron ~2.46mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +251.5%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +847%
Contains more Vitamin B5Vitamin B5 +248.3%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +132.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Coconut Bulgur dry DV% diff.
Saturated fat 29.698g 0.232g 134%
Manganese 1.5mg 3.048mg 67%
Fats 33.49g 1.33g 49%
Magnesium 32mg 164mg 31%
Vitamin B3 0.54mg 5.114mg 29%
Phosphorus 113mg 300mg 27%
Vitamin B6 0.054mg 0.342mg 22%
Carbs 15.23g 75.87g 20%
Protein 3.33g 12.29g 18%
Vitamin B5 0.3mg 1.045mg 15%
Selenium 10.1µg 2.3µg 14%
Vitamin B1 0.066mg 0.232mg 14%
Fiber 9g 12.5g 14%
Copper 0.435mg 0.335mg 11%
Zinc 1.1mg 1.93mg 8%
Vitamin B2 0.02mg 0.115mg 7%
Vitamin C 3.3mg 0mg 4%
Monounsaturated fat 1.425g 0.173g 3%
Choline 12.1mg 28.1mg 3%
Potassium 356mg 410mg 2%
Calcium 14mg 35mg 2%
Vitamin K 0.2µg 1.9µg 1%
Polyunsaturated fat 0.366g 0.541g 1%
Calories 354kcal 342kcal 1%
Vitamin E 0.24mg 0.06mg 1%
Net carbs 6.23g 63.37g N/A
Iron 2.43mg 2.46mg 0%
Sugar 6.23g 0.41g N/A
Sodium 20mg 17mg 0%
Folate 26µg 27µg 0%
Tryptophan 0.039mg 0.19mg 0%
Threonine 0.121mg 0.354mg 0%
Isoleucine 0.131mg 0.455mg 0%
Leucine 0.247mg 0.83mg 0%
Lysine 0.147mg 0.339mg 0%
Methionine 0.062mg 0.19mg 0%
Phenylalanine 0.169mg 0.58mg 0%
Valine 0.202mg 0.554mg 0%
Histidine 0.077mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +2418%
Contains more WaterWater +422.1%
Contains more ProteinProtein +269.1%
Contains more CarbsCarbs +398.2%
Contains more OtherOther +57.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +723.7%
Contains less Sat. FatSaturated fat -99.2%
Contains more Poly. FatPolyunsaturated fat +47.8%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.