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 B6, vitamin B2, and vitamin B3.
- Daily need coverage for vitamin K for 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +80.8% |
| Contains more CalciumCalcium | +138.8% |
| Contains less SodiumSodium | -41.3% |
| Contains more PotassiumPotassium | +41.2% |
| Contains more IronIron | +21.2% |
| Contains more CopperCopper | +196.1% |
| Contains more ManganeseManganese | +32.7% |
| Contains more SeleniumSelenium | +200% |
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 FolateFolate | +56.5% |
| Contains more CholineCholine | +19.5% |
| Contains more Vitamin CVitamin C | +80% |
| Contains more Vitamin AVitamin A | +183.2% |
| Contains more Vitamin EVitamin E | +481.4% |
| Contains more Vitamin B1Vitamin B1 | +52.3% |
| Contains more Vitamin B2Vitamin B2 | +88.4% |
| Contains more Vitamin B3Vitamin B3 | +265.2% |
| Contains more Vitamin B5Vitamin B5 | +30.4% |
| Contains more Vitamin B6Vitamin B6 | +104.1% |
| Contains more Vitamin KVitamin K | +185.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.1% |
| Contains more FatsFats | +26.9% |
~equal in
Carbs
~3.67g
~equal in
Water
~92.21g
~equal in
Other
~1.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +697.5% |
| Contains less Sat. FatSaturated fat | -83.7% |
| Contains more Mono. FatMonounsaturated fat | +461.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 108.6µg | 310µg | 168% |
| Vitamin A | 119µg | 337µg | 24% |
| Copper | 0.076mg | 0.225mg | 17% |
| Vitamin E | 0.43mg | 2.5mg | 14% |
| Vitamin C | 15mg | 27mg | 13% |
| Folate | 97µg | 62µg | 9% |
| Calcium | 160mg | 67mg | 9% |
| Vitamin B2 | 0.086mg | 0.162mg | 6% |
| Vitamin B6 | 0.073mg | 0.149mg | 6% |
| Manganese | 0.321mg | 0.426mg | 5% |
| Vitamin B3 | 0.305mg | 1.114mg | 5% |
| Magnesium | 47mg | 26mg | 5% |
| Fiber | 1.6g | 2.8g | 5% |
| Iron | 1.46mg | 1.77mg | 4% |
| Potassium | 369mg | 521mg | 4% |
| Vitamin B5 | 0.437mg | 0.57mg | 3% |
| Vitamin B1 | 0.044mg | 0.067mg | 2% |
| Polyunsaturated fat | 0.319g | 0.04g | 2% |
| Monounsaturated fat | 0.049g | 0.275g | 1% |
| Sodium | 27mg | 46mg | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Protein | 2.58g | 2.13g | 1% |
| Phosphorus | 52mg | 48mg | 1% |
| Calories | 25kcal | 23kcal | 0% |
| Fats | 0.66g | 0.52g | 0% |
| Carbs | 3.65g | 3.67g | 0% |
| Net carbs | 2.05g | 0.87g | N/A |
| Sugar | 2.05g | 0.87g | N/A |
| Zinc | 0.47mg | 0.5mg | 0% |
| Choline | 15.3mg | 12.8mg | 0% |
| Saturated fat | 0.086g | 0.014g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
41%
94%
Minerals Daily Need Coverage Score
28%
33%
Comparison summary
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 0.072g)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Sodium?
Arugula contains less Sodium (difference - 19mg)
Which food is cheaper?
Arugula is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)