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Coriander vs. Bulgur dry — In-Depth Nutrition Comparison

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What are the differences between coriander and bulgur dry?

  • Coriander is higher in vitamin K, vitamin A, vitamin C, and vitamin E, yet bulgur dry is higher in manganese, fiber, phosphorus, magnesium, vitamin B3, and vitamin B6.
  • Coriander's daily need coverage for vitamin K is 257% more.
  • The glycemic index of coriander is lower.

We used Coriander (cilantro) leaves, raw and Bulgur, dry types in this article.

Infographic

Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
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 CalciumCalcium +91.4%
Contains more PotassiumPotassium +27.1%
Contains more MagnesiumMagnesium +530.8%
Contains more IronIron +39%
Contains more CopperCopper +48.9%
Contains more ZincZinc +286%
Contains more PhosphorusPhosphorus +525%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +615.5%
Contains more SeleniumSelenium +155.6%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +4066.7%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin KVitamin K +16215.8%
Contains more FolateFolate +129.6%
Contains more Vitamin B1Vitamin B1 +246.3%
Contains more Vitamin B3Vitamin B3 +359.1%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin B6Vitamin B6 +129.5%
Contains more CholineCholine +119.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 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 WaterWater +924.6%
Contains more ProteinProtein +477%
Contains more FatsFats +155.8%
Contains more CarbsCarbs +1967.3%
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +59%
Contains more Poly. FatPolyunsaturated fat +1252.5%

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 dry
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coriander Bulgur dry DV% diff.
Vitamin K 310µg 1.9µg 257%
Manganese 0.426mg 3.048mg 114%
Fiber 2.8g 12.5g 39%
Vitamin A 337µg 0µg 37%
Phosphorus 48mg 300mg 36%
Magnesium 26mg 164mg 33%
Vitamin C 27mg 0mg 30%
Vitamin B3 1.114mg 5.114mg 25%
Carbs 3.67g 75.87g 24%
Protein 2.13g 12.29g 20%
Calories 23kcal 342kcal 16%
Vitamin E 2.5mg 0.06mg 16%
Vitamin B6 0.149mg 0.342mg 15%
Vitamin B1 0.067mg 0.232mg 14%
Zinc 0.5mg 1.93mg 13%
Copper 0.225mg 0.335mg 12%
Vitamin B5 0.57mg 1.045mg 10%
Iron 1.77mg 2.46mg 9%
Folate 62µg 27µg 9%
Vitamin B2 0.162mg 0.115mg 4%
Polyunsaturated fat 0.04g 0.541g 3%
Choline 12.8mg 28.1mg 3%
Calcium 67mg 35mg 3%
Potassium 521mg 410mg 3%
Selenium 0.9µg 2.3µg 3%
Fats 0.52g 1.33g 1%
Sodium 46mg 17mg 1%
Saturated fat 0.014g 0.232g 1%
Net carbs 0.87g 63.37g N/A
Sugar 0.87g 0.41g N/A
Monounsaturated fat 0.275g 0.173g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Which food is preferable for your diet?

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

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
94%
Coriander
28%
Bulgur dry
Minerals Daily Need Coverage Score
33%
Coriander
96%
Bulgur dry

Comparison summary

Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.218g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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.