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Coriander vs. Pumpkin — In-Depth Nutrition Comparison

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How are Coriander and Pumpkin different?

  • Coriander is higher than Pumpkin in Vitamin K, Vitamin C, Iron, Copper, Manganese, Folate, Vitamin E , Potassium, Vitamin B6, and Vitamin B5.
  • Coriander covers your daily need of Vitamin K 258% more than Pumpkin.
  • Coriander contains 7 times more Folate than Pumpkin. Coriander contains 62µg of Folate, while Pumpkin contains 9µg.

Coriander (cilantro) leaves, raw and Pumpkin, cooked, boiled, drained, without salt types were used in this article.

Infographic

Coriander vs Pumpkin 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.
Contains more Calcium +346.7%
Contains more Iron +210.5%
Contains more Magnesium +188.9%
Contains more Phosphorus +60%
Contains more Potassium +126.5%
Contains more Zinc +117.4%
Contains more Copper +147.3%
Contains more Manganese +378.7%
Contains more Selenium +350%
Contains less Sodium -97.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +346.7%
Contains more Iron +210.5%
Contains more Magnesium +188.9%
Contains more Phosphorus +60%
Contains more Potassium +126.5%
Contains more Zinc +117.4%
Contains more Copper +147.3%
Contains more Manganese +378.7%
Contains more Selenium +350%
Contains less Sodium -97.8%

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.
:
Contains more Vitamin A +17.3%
Contains more Vitamin E +212.5%
Contains more Vitamin C +474.5%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +169.7%
Contains more Vitamin B5 +183.6%
Contains more Vitamin B6 +238.6%
Contains more Folate +588.9%
Contains more Vitamin K +38650%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +17.3%
Contains more Vitamin E +212.5%
Contains more Vitamin C +474.5%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +169.7%
Contains more Vitamin B5 +183.6%
Contains more Vitamin B6 +238.6%
Contains more Folate +588.9%
Contains more Vitamin K +38650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +195.8%
Contains more Fats +642.9%
Contains more Other +137.1%
Contains more Carbs +33.5%
Equal in Water - 93.69
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +195.8%
Contains more Fats +642.9%
Contains more Other +137.1%
Contains more Carbs +33.5%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +2955.6%
Contains more Polyunsaturated fat +900%
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +2955.6%
Contains more Polyunsaturated fat +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Pumpkin Opinion
Net carbs 0.87g 3.8g Pumpkin
Protein 2.13g 0.72g Coriander
Fats 0.52g 0.07g Coriander
Carbs 3.67g 4.9g Pumpkin
Calories 23kcal 20kcal Coriander
Sugar 0.87g 2.08g Coriander
Fiber 2.8g 1.1g Coriander
Calcium 67mg 15mg Coriander
Iron 1.77mg 0.57mg Coriander
Magnesium 26mg 9mg Coriander
Phosphorus 48mg 30mg Coriander
Potassium 521mg 230mg Coriander
Sodium 46mg 1mg Pumpkin
Zinc 0.5mg 0.23mg Coriander
Copper 0.225mg 0.091mg Coriander
Manganese 0.426mg 0.089mg Coriander
Selenium 0.9µg 0.2µg Coriander
Vitamin A 6748IU 5755IU Coriander
Vitamin A RAE 337µg 288µg Coriander
Vitamin E 2.5mg 0.8mg Coriander
Vitamin C 27mg 4.7mg Coriander
Vitamin B1 0.067mg 0.031mg Coriander
Vitamin B2 0.162mg 0.078mg Coriander
Vitamin B3 1.114mg 0.413mg Coriander
Vitamin B5 0.57mg 0.201mg Coriander
Vitamin B6 0.149mg 0.044mg Coriander
Folate 62µg 9µg Coriander
Vitamin K 310µg 0.8µg Coriander
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.014g 0.037g Coriander
Monounsaturated Fat 0.275g 0.009g Coriander
Polyunsaturated fat 0.04g 0.004g Coriander

Which food is preferable for your diet?

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

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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
37%
Pumpkin
Minerals Daily Need Coverage Score
33%
Coriander
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 45mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.8)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 20)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.