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Coriander vs Leek - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 26mg)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
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 lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.026g)
Which food contains less Sugars?
Coriander
Coriander contains less Sugars (difference - 3.03g)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Leek
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coriander Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
153
Coriander
34
Leek
Mineral Summary Score
22
Coriander
15
Leek

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Leek
Contains more Calcium +13.6%
Contains more Potassium +189.4%
Contains more Copper +87.5%
Contains more Zinc +316.7%
Contains more Phosphorus +37.1%
Contains more Iron +18.6%
Contains less Sodium -56.5%
Equal in Magnesium - 28
Contains more Calcium +13.6%
Contains more Potassium +189.4%
Contains more Copper +87.5%
Contains more Zinc +316.7%
Contains more Phosphorus +37.1%
Contains more Iron +18.6%
Contains less Sodium -56.5%
Equal in Magnesium - 28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Leek
Contains more Vitamin C +125%
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +307.1%
Contains more Vitamin K +559.6%
Contains more Vitamin B6 +56.4%
Contains more Vitamin C +125%
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +307.1%
Contains more Vitamin K +559.6%
Contains more Vitamin B6 +56.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Coriander
9%
Leek
Carbohydrates
4%
Coriander
14%
Leek
Fats
2%
Coriander
1%
Leek

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coriander Leek Opinion
Calories 23 61 Leek
Protein 2.13 1.5 Coriander
Fats 0.52 0.3 Coriander
Vitamin C 27 12 Coriander
Carbs 3.67 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 2.1 Leek
Calcium 67 59 Coriander
Potassium 521 180 Coriander
Magnesium 26 28 Leek
Sugars 0.87 3.9 Leek
Fiber 2.8 1.8 Coriander
Copper 0.225 0.12 Coriander
Zinc 0.5 0.12 Coriander
Starch
Phosphorus 48 35 Coriander
Sodium 46 20 Leek
Vitamin A 6748 1667 Coriander
Vitamin E 2.5 0.92 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.06 Coriander
Vitamin B2 0.162 0.03 Coriander
Vitamin B3 1.114 0.4 Coriander
Vitamin B5 0.57 0.14 Coriander
Vitamin B6 0.149 0.233 Leek
Vitamin B12 0 0
Vitamin K 310 47 Coriander
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.014 0.04 Coriander
Monounsaturated Fat 0.275 0.004 Coriander
Polyunsaturated fat 0.04 0.166 Leek
Tryptophan 0.012 Leek
Threonine 0.063 Leek
Isoleucine 0.052 Leek
Leucine 0.096 Leek
Lysine 0.078 Leek
Methionine 0.018 Leek
Phenylalanine 0.055 Leek
Valine 0.056 Leek
Histidine 0.025 Leek
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.