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  6. Wheat vs. Coriander

Wheat vs. Coriander — In-Depth Nutrition Comparison

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The main differences between Wheat and Coriander

  • Wheat is richer in Selenium, Manganese, Phosphorus, Zinc, and Vitamin B3, yet Coriander is richer in Vitamin E , Folate, Potassium, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Selenium from Wheat is 56% higher.
  • Wheat contains 4 times more Zinc than Coriander. Wheat contains 1.84mg of Zinc, while Coriander contains 0.5mg.

Food types used in this article are Wheat, KAMUT khorasan, cooked and Coriander (cilantro) leaves, raw.

Infographic

Wheat 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.
Wheat
Wheat
6
:
4
Coriander
Coriander
Contains more Magnesium +84.6%
Contains more Phosphorus +206.3%
Contains less Sodium -82.6%
Contains more Zinc +268%
Contains more Manganese +141.8%
Contains more Selenium +3444.4%
Contains more Calcium +644.4%
Contains more Potassium +217.7%
Equal in Iron - 1.77
Equal in Copper - 0.225
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Magnesium +84.6%
Contains more Phosphorus +206.3%
Contains less Sodium -82.6%
Contains more Zinc +268%
Contains more Manganese +141.8%
Contains more Selenium +3444.4%
Contains more Calcium +644.4%
Contains more Potassium +217.7%
Equal in Iron - 1.77
Equal in Copper - 0.225

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.
Wheat
Wheat
2
:
9
Coriander
Coriander
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +106.9%
Contains more Vitamin A +168600%
Contains more Vitamin E +941.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B6 +112.9%
Contains more Folate +463.6%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +106.9%
Contains more Vitamin A +168600%
Contains more Vitamin E +941.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B6 +112.9%
Contains more Folate +463.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Coriander
Coriander
Contains more Protein +168.1%
Contains more Fats +59.6%
Contains more Carbs +652%
Contains more Water +41.5%
Contains more Other +116.2%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Coriander
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 +168.1%
Contains more Fats +59.6%
Contains more Carbs +652%
Contains more Water +41.5%
Contains more Other +116.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +507.5%
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +227.4%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +507.5%
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +227.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Coriander Opinion
Net carbs 23.3g 0.87g Wheat
Protein 5.71g 2.13g Wheat
Fats 0.83g 0.52g Wheat
Carbs 27.6g 3.67g Wheat
Calories 132kcal 23kcal Wheat
Sugar 3.07g 0.87g Coriander
Fiber 4.3g 2.8g Wheat
Calcium 9mg 67mg Coriander
Iron 1.76mg 1.77mg Coriander
Magnesium 48mg 26mg Wheat
Phosphorus 147mg 48mg Wheat
Potassium 164mg 521mg Coriander
Sodium 8mg 46mg Wheat
Zinc 1.84mg 0.5mg Wheat
Copper 0.207mg 0.225mg Coriander
Manganese 1.03mg 0.426mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin A 4IU 6748IU Coriander
Vitamin A RAE 337µg Coriander
Vitamin E 0.24mg 2.5mg Coriander
Vitamin C 27mg Coriander
Vitamin B1 0.095mg 0.067mg Wheat
Vitamin B2 0.03mg 0.162mg Coriander
Vitamin B3 2.305mg 1.114mg Wheat
Vitamin B5 0.57mg Coriander
Vitamin B6 0.07mg 0.149mg Coriander
Folate 11µg 62µg Coriander
Vitamin K 310µg Coriander
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g 0g Coriander
Saturated Fat 0.077g 0.014g Coriander
Monounsaturated Fat 0.084g 0.275g Coriander
Polyunsaturated fat 0.243g 0.04g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
126%
Coriander
Minerals Daily Need Coverage Score
61%
Wheat
33%
Coriander

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 38mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 18)
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 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.