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

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.
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%
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%
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%
Contains more MagnesiumMagnesium +23.1%
Contains more ZincZinc +14%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +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.
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%
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%
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 Coriander Bulgur DV% diff.
Vitamin K 310µg 0.5µg 258%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 0mg 30%
Copper 0.225mg 0.075mg 17%
Vitamin E 2.5mg 0.01mg 17%
Potassium 521mg 68mg 13%
Folate 62µg 18µg 11%
Iron 1.77mg 0.96mg 10%
Vitamin B2 0.162mg 0.028mg 10%
Manganese 0.426mg 0.609mg 8%
Fiber 2.8g 4.5g 7%
Calcium 67mg 10mg 6%
Carbs 3.67g 18.58g 5%
Vitamin B5 0.57mg 0.344mg 5%
Vitamin B6 0.149mg 0.083mg 5%
Calories 23kcal 83kcal 3%
Protein 2.13g 3.08g 2%
Sodium 46mg 5mg 2%
Magnesium 26mg 32mg 1%
Zinc 0.5mg 0.57mg 1%
Phosphorus 48mg 40mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B1 0.067mg 0.057mg 1%
Vitamin B3 1.114mg 1mg 1%
Choline 12.8mg 6.9mg 1%
Monounsaturated fat 0.275g 0.031g 1%
Protein per 100 calories 9.3g 3.7g N/A
Calories per 10 g protein 108kcal 269kcal N/A
Weight per 100 calories 435g 120g N/A
Fats 0.52g 0.24g 0%
Net carbs 0.87g 14.08g N/A
Sugar 0.87g 0.1g N/A
Saturated fat 0.014g 0.042g 0%
Polyunsaturated fat 0.04g 0.098g 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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
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
Contains more FatsFats +116.7%
Contains more WaterWater +18.6%
Contains more OtherOther +332.4%
Contains more ProteinProtein +44.6%
Contains more CarbsCarbs +406.3%

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
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
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +787.1%
Contains more Poly. FatPolyunsaturated fat +145%

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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. 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.