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Arugula vs Coriander - In-Depth Nutrition Comparison

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The main differences between Arugula and Coriander

  • Arugula is richer in Calcium, and Folate, yet Coriander is richer in Vitamin K, Vitamin A, Copper, Vitamin E , Vitamin C, Vitamin B2, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin K from Coriander is 168% higher.
  • Arugula contains 2 times more Calcium than Coriander. Arugula contains 160mg of Calcium, while Coriander contains 67mg.

Food types used in this article are Arugula, raw and Coriander (cilantro) leaves, raw.

Infographic

Arugula vs Coriander infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +138.8%
Contains more Magnesium +80.8%
Contains less Sodium -41.3%
Contains more Iron +21.2%
Contains more Potassium +41.2%
Contains more Copper +196.1%
Equal in Zinc - 0.5
Equal in Phosphorus - 48
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Contains more Calcium +138.8%
Contains more Magnesium +80.8%
Contains less Sodium -41.3%
Contains more Iron +21.2%
Contains more Potassium +41.2%
Contains more Copper +196.1%
Equal in Zinc - 0.5
Equal in Phosphorus - 48

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Folate +56.5%
Contains more Vitamin C +80%
Contains more Vitamin A +184.4%
Contains more Vitamin E +481.4%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +265.2%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +104.1%
Contains more Vitamin K +185.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
Contains more Folate +56.5%
Contains more Vitamin C +80%
Contains more Vitamin A +184.4%
Contains more Vitamin E +481.4%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +265.2%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +104.1%
Contains more Vitamin K +185.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
126
Coriander
Mineral Summary Score
29
Arugula
33
Coriander

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Arugula
13%
Coriander
Carbohydrates
4%
Arugula
4%
Coriander
Fats
3%
Arugula
2%
Coriander

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Coriander
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.072g)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 19mg)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
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.

All nutrients comparison - raw data values

Nutrient Arugula Coriander Opinion
Calories 25 23 Arugula
Protein 2.58 2.13 Arugula
Fats 0.66 0.52 Arugula
Vitamin C 15 27 Coriander
Carbs 3.65 3.67 Coriander
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 1.77 Coriander
Calcium 160 67 Arugula
Potassium 369 521 Coriander
Magnesium 47 26 Arugula
Sugar 2.05 0.87 Coriander
Fiber 1.6 2.8 Coriander
Copper 0.076 0.225 Coriander
Zinc 0.47 0.5 Coriander
Starch
Phosphorus 52 48 Arugula
Sodium 27 46 Arugula
Vitamin A 2373 6748 Coriander
Vitamin E 0.43 2.5 Coriander
Vitamin D 0 0
Vitamin B1 0.044 0.067 Coriander
Vitamin B2 0.086 0.162 Coriander
Vitamin B3 0.305 1.114 Coriander
Vitamin B5 0.437 0.57 Coriander
Vitamin B6 0.073 0.149 Coriander
Vitamin B12 0 0
Vitamin K 108.6 310 Coriander
Folate 97 62 Arugula
Trans Fat 0 0
Saturated Fat 0.086 0.014 Coriander
Monounsaturated Fat 0.049 0.275 Coriander
Polyunsaturated fat 0.319 0.04 Arugula
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.