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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 RAE, Copper, Vitamin E , Vitamin C, Vitamin B6, Vitamin B2, 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 Phosphorus - 48
Equal in Zinc - 0.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
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 Phosphorus - 48
Equal in Zinc - 0.5

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 A +184.4%
Contains more Vitamin E +481.4%
Contains more Vitamin C +80%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
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 Folate +56.5%
Contains more Vitamin A +184.4%
Contains more Vitamin E +481.4%
Contains more Vitamin C +80%
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%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.