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  6. Coriander vs. Leek

Coriander vs. Leek — In-Depth Nutrition Comparison

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Differences between Coriander and Leek

  • Coriander has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Vitamin B2, Potassium, and Vitamin B5, while Leek has more Vitamin B6.
  • Coriander's daily need coverage for Vitamin K is 219% higher.
  • Leek contains 5 times less Vitamin B2 than Coriander. Coriander contains 0.162mg of Vitamin B2, while Leek contains 0.03mg.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Coriander vs Leek 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
5
:
5
Leek
Leek
Contains more Calcium +13.6%
Contains more Phosphorus +37.1%
Contains more Potassium +189.4%
Contains more Zinc +316.7%
Contains more Copper +87.5%
Contains more Iron +18.6%
Contains less Sodium -56.5%
Contains more Manganese +12.9%
Contains more Selenium +11.1%
Equal in Magnesium - 28
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +13.6%
Contains more Phosphorus +37.1%
Contains more Potassium +189.4%
Contains more Zinc +316.7%
Contains more Copper +87.5%
Contains more Iron +18.6%
Contains less Sodium -56.5%
Contains more Manganese +12.9%
Contains more Selenium +11.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coriander
Coriander
8
:
2
Leek
Leek
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin C +125%
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%
Equal in Folate - 64
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%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin C +125%
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%
Equal in Folate - 64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
4
:
1
Leek
Leek
Contains more Protein +42%
Contains more Fats +73.3%
Contains more Water +11.1%
Contains more Other +40%
Contains more Carbs +285.6%
Equal in Water - 83
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +42%
Contains more Fats +73.3%
Contains more Water +11.1%
Contains more Other +40%
Contains more Carbs +285.6%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Leek
Leek
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +6775%
Contains more Polyunsaturated fat +315%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +6775%
Contains more Polyunsaturated fat +315%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Leek Opinion
Net carbs 0.87g 12.35g Leek
Protein 2.13g 1.5g Coriander
Fats 0.52g 0.3g Coriander
Carbs 3.67g 14.15g Leek
Calories 23kcal 61kcal Leek
Sugar 0.87g 3.9g Coriander
Fiber 2.8g 1.8g Coriander
Calcium 67mg 59mg Coriander
Iron 1.77mg 2.1mg Leek
Magnesium 26mg 28mg Leek
Phosphorus 48mg 35mg Coriander
Potassium 521mg 180mg Coriander
Sodium 46mg 20mg Leek
Zinc 0.5mg 0.12mg Coriander
Copper 0.225mg 0.12mg Coriander
Manganese 0.426mg 0.481mg Leek
Selenium 0.9µg 1µg Leek
Vitamin A 6748IU 1667IU Coriander
Vitamin A RAE 337µg 83µg Coriander
Vitamin E 2.5mg 0.92mg Coriander
Vitamin C 27mg 12mg Coriander
Vitamin B1 0.067mg 0.06mg Coriander
Vitamin B2 0.162mg 0.03mg Coriander
Vitamin B3 1.114mg 0.4mg Coriander
Vitamin B5 0.57mg 0.14mg Coriander
Vitamin B6 0.149mg 0.233mg Leek
Folate 62µg 64µg Leek
Vitamin K 310µg 47µg Coriander
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Saturated Fat 0.014g 0.04g Coriander
Monounsaturated Fat 0.275g 0.004g Coriander
Polyunsaturated fat 0.04g 0.166g Leek

Which food is preferable for your diet?

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

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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
35%
Leek
Minerals Daily Need Coverage Score
33%
Coriander
26%
Leek

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 lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.03g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.026g)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
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)
Which food is richer in minerals?
?
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.