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  6. Coriander vs. Chard raw

Coriander vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between Coriander and Chard raw

  • Coriander has more Folate, Vitamin B5, Vitamin B2, and Copper, however, Chard raw has more Vitamin K, and Magnesium.
  • Chard raw's daily need coverage for Vitamin K is 433% more.
  • Coriander has 4 times more Folate than Chard raw. Coriander has 62µg of Folate, while Chard raw has 14µg.
  • Coriander is lower in Sodium.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Chard, swiss, raw.

Infographic

Coriander vs Chard raw 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.
Coriander
Coriander
7
:
2
Chard raw
Chard raw
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains less Sodium -78.4%
Contains more Zinc +38.9%
Contains more Copper +25.7%
Contains more Manganese +16.4%
Contains more Magnesium +211.5%
Equal in Iron - 1.8
Equal in Phosphorus - 46
Equal in Selenium - 0.9
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains less Sodium -78.4%
Contains more Zinc +38.9%
Contains more Copper +25.7%
Contains more Manganese +16.4%
Contains more Magnesium +211.5%
Equal in Iron - 1.8
Equal in Phosphorus - 46
Equal in Selenium - 0.9

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.
Coriander
Coriander
8
:
2
Chard raw
Chard raw
Contains more Vitamin A +10.3%
Contains more Vitamin E +32.3%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +231.4%
Contains more Vitamin B6 +50.5%
Contains more Folate +342.9%
Contains more Vitamin C +11.1%
Contains more Vitamin K +167.7%
Equal in Vitamin A - 6116
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin A +10.3%
Contains more Vitamin E +32.3%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +231.4%
Contains more Vitamin B6 +50.5%
Contains more Folate +342.9%
Contains more Vitamin C +11.1%
Contains more Vitamin K +167.7%
Equal in Vitamin A - 6116

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
2
:
3
Chard raw
Chard raw
Contains more Protein +18.3%
Contains more Fats +160%
Equal in Carbs - 3.74
Equal in Water - 92.66
Equal in Other - 1.6
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +18.3%
Contains more Fats +160%
Equal in Carbs - 3.74
Equal in Water - 92.66
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Chard raw
Chard raw
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +75%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Coriander Chard raw Opinion
Net carbs 0.87g 2.14g Chard raw
Protein 2.13g 1.8g Coriander
Fats 0.52g 0.2g Coriander
Carbs 3.67g 3.74g Chard raw
Calories 23kcal 19kcal Coriander
Sugar 0.87g 1.1g Coriander
Fiber 2.8g 1.6g Coriander
Calcium 67mg 51mg Coriander
Iron 1.77mg 1.8mg Chard raw
Magnesium 26mg 81mg Chard raw
Phosphorus 48mg 46mg Coriander
Potassium 521mg 379mg Coriander
Sodium 46mg 213mg Coriander
Zinc 0.5mg 0.36mg Coriander
Copper 0.225mg 0.179mg Coriander
Manganese 0.426mg 0.366mg Coriander
Selenium 0.9µg 0.9µg
Vitamin A 6748IU 6116IU Coriander
Vitamin A RAE 337µg 306µg Coriander
Vitamin E 2.5mg 1.89mg Coriander
Vitamin C 27mg 30mg Chard raw
Vitamin B1 0.067mg 0.04mg Coriander
Vitamin B2 0.162mg 0.09mg Coriander
Vitamin B3 1.114mg 0.4mg Coriander
Vitamin B5 0.57mg 0.172mg Coriander
Vitamin B6 0.149mg 0.099mg Coriander
Folate 62µg 14µg Coriander
Vitamin K 310µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.014g 0.03g Coriander
Monounsaturated Fat 0.275g 0.04g Coriander
Polyunsaturated fat 0.04g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
126%
Coriander
222%
Chard raw
Minerals Daily Need Coverage Score
33%
Coriander
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 167mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.