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Sunflower seed vs. Coriander — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Coriander

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Magnesium, Manganese, and Vitamin B3, while Coriander has more Vitamin K.
  • Coriander's daily need coverage for Vitamin K is 258% higher.
  • Coriander contains 59 times less Selenium than Sunflower seed. Sunflower seed contains 53µg of Selenium, while Coriander contains 0.9µg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Coriander (cilantro) leaves, raw.

Infographic

Sunflower seed vs Coriander 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 +16.4%
Contains more Iron +196.6%
Contains more Magnesium +1150%
Contains more Phosphorus +1275%
Contains more Potassium +23.8%
Contains less Sodium -80.4%
Contains more Zinc +900%
Contains more Copper +700%
Contains more Manganese +357.7%
Contains more Selenium +5788.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +16.4%
Contains more Iron +196.6%
Contains more Magnesium +1150%
Contains more Phosphorus +1275%
Contains more Potassium +23.8%
Contains less Sodium -80.4%
Contains more Zinc +900%
Contains more Copper +700%
Contains more Manganese +357.7%
Contains more Selenium +5788.9%

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.
:
Contains more Vitamin E +1306.8%
Contains more Vitamin B1 +2109%
Contains more Vitamin B2 +119.1%
Contains more Vitamin B3 +648.2%
Contains more Vitamin B5 +98.2%
Contains more Vitamin B6 +802.7%
Contains more Folate +266.1%
Contains more Vitamin A +13396%
Contains more Vitamin C +1828.6%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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%
Contains more Vitamin E +1306.8%
Contains more Vitamin B1 +2109%
Contains more Vitamin B2 +119.1%
Contains more Vitamin B3 +648.2%
Contains more Vitamin B5 +98.2%
Contains more Vitamin B6 +802.7%
Contains more Folate +266.1%
Contains more Vitamin A +13396%
Contains more Vitamin C +1828.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +875.6%
Contains more Fats +9796.2%
Contains more Carbs +445%
Contains more Other +106.1%
Contains more Water +1849.5%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more Protein +875.6%
Contains more Fats +9796.2%
Contains more Carbs +445%
Contains more Other +106.1%
Contains more Water +1849.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6637.5%
Contains more Polyunsaturated fat +57742.5%
Contains less Saturated Fat -99.7%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +6637.5%
Contains more Polyunsaturated fat +57742.5%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Coriander Opinion
Net carbs 11.4g 0.87g Sunflower seed
Protein 20.78g 2.13g Sunflower seed
Fats 51.46g 0.52g Sunflower seed
Carbs 20g 3.67g Sunflower seed
Calories 584kcal 23kcal Sunflower seed
Sugar 2.62g 0.87g Coriander
Fiber 8.6g 2.8g Sunflower seed
Calcium 78mg 67mg Sunflower seed
Iron 5.25mg 1.77mg Sunflower seed
Magnesium 325mg 26mg Sunflower seed
Phosphorus 660mg 48mg Sunflower seed
Potassium 645mg 521mg Sunflower seed
Sodium 9mg 46mg Sunflower seed
Zinc 5mg 0.5mg Sunflower seed
Copper 1.8mg 0.225mg Sunflower seed
Manganese 1.95mg 0.426mg Sunflower seed
Selenium 53µg 0.9µg Sunflower seed
Vitamin A 50IU 6748IU Coriander
Vitamin A RAE 3µg 337µg Coriander
Vitamin E 35.17mg 2.5mg Sunflower seed
Vitamin C 1.4mg 27mg Coriander
Vitamin B1 1.48mg 0.067mg Sunflower seed
Vitamin B2 0.355mg 0.162mg Sunflower seed
Vitamin B3 8.335mg 1.114mg Sunflower seed
Vitamin B5 1.13mg 0.57mg Sunflower seed
Vitamin B6 1.345mg 0.149mg Sunflower seed
Folate 227µg 62µg Sunflower seed
Vitamin K 0µg 310µg Coriander
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 4.455g 0.014g Coriander
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.275g Sunflower seed
Polyunsaturated fat 23.137g 0.04g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Coriander
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
156%
Sunflower seed
126%
Coriander
Minerals Daily Need Coverage Score
207%
Sunflower seed
33%
Coriander

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 4.441g)
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.