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Basil vs Coriander - In-Depth Nutrition Comparison

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How are Basil and Coriander different?

  • Basil is higher in Vitamin K, Manganese, Copper, Iron, Calcium, and Magnesium, however Coriander is richer in Vitamin E , Vitamin C, Vitamin A RAE, and Vitamin B5.
  • Daily need coverage for Vitamin K from Basil is 87% higher.
  • Basil contains 3 times more Manganese than Coriander. While Basil contains 1.148mg of Manganese, Coriander contains only 0.426mg.

Basil, fresh and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Basil 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 +164.2%
Contains more Iron +79.1%
Contains more Magnesium +146.2%
Contains more Phosphorus +16.7%
Contains less Sodium -91.3%
Contains more Zinc +62%
Contains more Copper +71.1%
Contains more Potassium +76.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Contains more Calcium +164.2%
Contains more Iron +79.1%
Contains more Magnesium +146.2%
Contains more Phosphorus +16.7%
Contains less Sodium -91.3%
Contains more Zinc +62%
Contains more Copper +71.1%
Contains more Potassium +76.6%

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
Basil
3
:
Contains more Vitamin K +33.8%
Contains more Vitamin A +27.9%
Contains more Vitamin E +212.5%
Contains more Vitamin C +50%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +113.2%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B5 +172.7%
Equal in Vitamin B6 - 0.149
Equal in Folate - 62
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
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 K +33.8%
Contains more Vitamin A +27.9%
Contains more Vitamin E +212.5%
Contains more Vitamin C +50%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +113.2%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B5 +172.7%
Equal in Vitamin B6 - 0.149
Equal in Folate - 62

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.
Basil Coriander
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Basil Coriander Opinion
Net carbs 1.05g 0.87g Basil
Protein 3.15g 2.13g Basil
Fats 0.64g 0.52g Basil
Carbs 2.65g 3.67g Coriander
Calories 23kcal 23kcal
Starch g g
Fructose 0.02g g Basil
Sugar 0.3g 0.87g Basil
Fiber 1.6g 2.8g Coriander
Calcium 177mg 67mg Basil
Iron 3.17mg 1.77mg Basil
Magnesium 64mg 26mg Basil
Phosphorus 56mg 48mg Basil
Potassium 295mg 521mg Coriander
Sodium 4mg 46mg Basil
Zinc 0.81mg 0.5mg Basil
Copper 0.385mg 0.225mg Basil
Vitamin A 5275IU 6748IU Coriander
Vitamin E 0.8mg 2.5mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18mg 27mg Coriander
Vitamin B1 0.034mg 0.067mg Coriander
Vitamin B2 0.076mg 0.162mg Coriander
Vitamin B3 0.902mg 1.114mg Coriander
Vitamin B5 0.209mg 0.57mg Coriander
Vitamin B6 0.155mg 0.149mg Basil
Folate 68µg 62µg Basil
Vitamin B12 0µg 0µg
Vitamin K 414.8µg 310µg Basil
Tryptophan 0.039mg mg Basil
Threonine 0.104mg mg Basil
Isoleucine 0.104mg mg Basil
Leucine 0.191mg mg Basil
Lysine 0.11mg mg Basil
Methionine 0.036mg mg Basil
Phenylalanine 0.13mg mg Basil
Valine 0.127mg mg Basil
Histidine 0.051mg mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.014g Coriander
Monounsaturated Fat 0.088g 0.275g Coriander
Polyunsaturated fat 0.389g 0.04g Basil

Which food is preferable for your diet?

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

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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
131
Basil
126
Coriander
Mineral Summary Score
52
Basil
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
19%
Basil
13%
Coriander
Carbohydrates
3%
Basil
4%
Coriander
Fats
3%
Basil
2%
Coriander

Comparison summary

Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 38)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.8)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 42mg)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.