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  6. Almond vs. Coriander

Almond vs. Coriander — In-Depth Nutrition Comparison

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What are the main differences between Almond and Coriander?

  • Almond is richer in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, and Fiber, yet Coriander is richer in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Coriander's daily need coverage for Vitamin K is 258% higher.
  • Almond has 10 times more Magnesium than Coriander. Almond has 270mg of Magnesium, while Coriander has 26mg.

We used Nuts, almonds and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Almond 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.
Almond
Almond
10
:
0
Coriander
Coriander
Contains more Calcium +301.5%
Contains more Iron +109.6%
Contains more Magnesium +938.5%
Contains more Phosphorus +902.1%
Contains more Potassium +40.7%
Contains less Sodium -97.8%
Contains more Zinc +524%
Contains more Copper +358.2%
Contains more Manganese +411.5%
Contains more Selenium +355.6%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +301.5%
Contains more Iron +109.6%
Contains more Magnesium +938.5%
Contains more Phosphorus +902.1%
Contains more Potassium +40.7%
Contains less Sodium -97.8%
Contains more Zinc +524%
Contains more Copper +358.2%
Contains more Manganese +411.5%
Contains more Selenium +355.6%

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.
Almond
Almond
4
:
6
Coriander
Coriander
Contains more Vitamin E +925.2%
Contains more Vitamin B1 +206%
Contains more Vitamin B2 +602.5%
Contains more Vitamin B3 +224.8%
Contains more Vitamin A +337300%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +21%
Contains more Folate +40.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.149
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 E +925.2%
Contains more Vitamin B1 +206%
Contains more Vitamin B2 +602.5%
Contains more Vitamin B3 +224.8%
Contains more Vitamin A +337300%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +21%
Contains more Folate +40.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Coriander
Coriander
Contains more Protein +893%
Contains more Fats +9501.9%
Contains more Carbs +487.2%
Contains more Other +101.4%
Contains more Water +1990.9%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +893%
Contains more Fats +9501.9%
Contains more Carbs +487.2%
Contains more Other +101.4%
Contains more Water +1990.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Coriander
Coriander
Contains more Monounsaturated Fat +11373.1%
Contains more Polyunsaturated fat +30722.5%
Contains less Saturated Fat -99.6%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +11373.1%
Contains more Polyunsaturated fat +30722.5%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Coriander Opinion
Net carbs 9.05g 0.87g Almond
Protein 21.15g 2.13g Almond
Fats 49.93g 0.52g Almond
Carbs 21.55g 3.67g Almond
Calories 579kcal 23kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0.87g Coriander
Fiber 12.5g 2.8g Almond
Calcium 269mg 67mg Almond
Iron 3.71mg 1.77mg Almond
Magnesium 270mg 26mg Almond
Phosphorus 481mg 48mg Almond
Potassium 733mg 521mg Almond
Sodium 1mg 46mg Almond
Zinc 3.12mg 0.5mg Almond
Copper 1.031mg 0.225mg Almond
Manganese 2.179mg 0.426mg Almond
Selenium 4.1µg 0.9µg Almond
Vitamin A 2IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 25.63mg 2.5mg Almond
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.205mg 0.067mg Almond
Vitamin B2 1.138mg 0.162mg Almond
Vitamin B3 3.618mg 1.114mg Almond
Vitamin B5 0.471mg 0.57mg Coriander
Vitamin B6 0.137mg 0.149mg Coriander
Folate 44µg 62µg Coriander
Vitamin K 0µg 310µg Coriander
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Trans Fat 0.015g 0g Coriander
Saturated Fat 3.802g 0.014g Coriander
Monounsaturated Fat 31.551g 0.275g Almond
Polyunsaturated fat 12.329g 0.04g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
126%
Coriander
Minerals Daily Need Coverage Score
142%
Almond
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.48g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 3.788g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.