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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, and vitamin B5.
  • Daily need coverage for vitamin K for basil is 87% higher.
  • Basil contains 3 times more manganese than coriander. While basil contains 1.148mg of manganese, coriander contains only 0.426mg.
  • Coriander has a lower glycemic index (32) than basil (70).

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

Infographic

Basil 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.
Basil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +164.2%
Contains more IronIron +79.1%
Contains more CopperCopper +71.1%
Contains more ZincZinc +62%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +169.5%
Contains more PotassiumPotassium +76.6%
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.
Basil
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin KVitamin K +33.8%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +27.7%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more CholineCholine +12.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
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 ProteinProtein +47.9%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +38.5%
~equal in Water ~92.21g
~equal in Other ~1.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +872.5%
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +212.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin K 414.8µg 310µg 87%
Manganese 1.148mg 0.426mg 31%
Copper 0.385mg 0.225mg 18%
Iron 3.17mg 1.77mg 18%
Vitamin E 0.8mg 2.5mg 11%
Calcium 177mg 67mg 11%
Vitamin C 18mg 27mg 10%
Magnesium 64mg 26mg 9%
Vitamin A 264µg 337µg 8%
Vitamin B2 0.076mg 0.162mg 7%
Potassium 295mg 521mg 7%
Vitamin B5 0.209mg 0.57mg 7%
Fiber 1.6g 2.8g 5%
Vitamin B1 0.034mg 0.067mg 3%
Zinc 0.81mg 0.5mg 3%
Sodium 4mg 46mg 2%
Folate 68µg 62µg 2%
Polyunsaturated fat 0.389g 0.04g 2%
Protein 3.15g 2.13g 2%
Phosphorus 56mg 48mg 1%
Vitamin B3 0.902mg 1.114mg 1%
Selenium 0.3µg 0.9µg 1%
Calories 23kcal 23kcal 0%
Fats 0.64g 0.52g 0%
Carbs 2.65g 3.67g 0%
Net carbs 1.05g 0.87g N/A
Sugar 0.3g 0.87g N/A
Vitamin B6 0.155mg 0.149mg 0%
Choline 11.4mg 12.8mg 0%
Saturated fat 0.041g 0.014g 0%
Monounsaturated fat 0.088g 0.275g 0%
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Coriander
Low Calories diet Equal
Low Fats diet ok
Low Carbs 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
104%
Basil
94%
Coriander
Minerals Daily Need Coverage Score
57%
Basil
33%
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

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. 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.