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Black pepper vs. Coriander — In-Depth Nutrition Comparison

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A recap on differences between Black pepper and Coriander

  • Black pepper has more Manganese, Copper, Iron, Fiber, Calcium, Magnesium, and Potassium, however, Coriander is higher in Vitamin K, Vitamin A, and Vitamin C.
  • Black pepper covers your daily Manganese needs 536% more than Coriander.
  • Coriander contains 9 times less Fiber than Black pepper. Black pepper contains 25.3g of Fiber, while Coriander contains 2.8g.

Food varieties used in this article are Spices, pepper, black and Coriander (cilantro) leaves, raw.

Infographic

Black pepper 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
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 +557.7%
Contains more CalciumCalcium +561.2%
Contains more PotassiumPotassium +155.1%
Contains more IronIron +448.6%
Contains more CopperCopper +491.1%
Contains more ZincZinc +138%
Contains more PhosphorusPhosphorus +229.2%
Contains less SodiumSodium -56.5%
Contains more ManganeseManganese +2893.7%
Contains more SeleniumSelenium +444.4%

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.
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 0% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 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% 405% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +61.2%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin B6Vitamin B6 +95.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1133.6%
Contains more Vitamin EVitamin E +140.4%
Contains more Vitamin KVitamin K +89.4%
Contains more FolateFolate +264.7%
Contains more CholineCholine +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B3 ~1.114mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 +387.8%
Contains more FatsFats +526.9%
Contains more CarbsCarbs +1642.5%
Contains more OtherOther +576.2%
Contains more WaterWater +640%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 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 Mono. FatMonounsaturated Fat +168.7%
Contains more Poly. FatPolyunsaturated fat +2395%
Contains less Sat. FatSaturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black pepper Coriander
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black pepper Coriander Opinion
Calories 251kcal 23kcal Black pepper
Protein 10.39g 2.13g Black pepper
Fats 3.26g 0.52g Black pepper
Vitamin C 0mg 27mg Coriander
Net carbs 38.65g 0.87g Black pepper
Carbs 63.95g 3.67g Black pepper
Magnesium 171mg 26mg Black pepper
Calcium 443mg 67mg Black pepper
Potassium 1329mg 521mg Black pepper
Iron 9.71mg 1.77mg Black pepper
Sugar 0.64g 0.87g Black pepper
Fiber 25.3g 2.8g Black pepper
Copper 1.33mg 0.225mg Black pepper
Zinc 1.19mg 0.5mg Black pepper
Phosphorus 158mg 48mg Black pepper
Sodium 20mg 46mg Black pepper
Vitamin A 547IU 6748IU Coriander
Vitamin A 27µg 337µg Coriander
Vitamin E 1.04mg 2.5mg Coriander
Manganese 12.753mg 0.426mg Black pepper
Selenium 4.9µg 0.9µg Black pepper
Vitamin B1 0.108mg 0.067mg Black pepper
Vitamin B2 0.18mg 0.162mg Black pepper
Vitamin B3 1.143mg 1.114mg Black pepper
Vitamin B5 1.399mg 0.57mg Black pepper
Vitamin B6 0.291mg 0.149mg Black pepper
Vitamin K 163.7µg 310µg Coriander
Folate 17µg 62µg Coriander
Choline 11.3mg 12.8mg Coriander
Saturated Fat 1.392g 0.014g Coriander
Monounsaturated Fat 0.739g 0.275g Black pepper
Polyunsaturated fat 0.998g 0.04g Black pepper
Tryptophan 0.058mg Black pepper
Threonine 0.244mg Black pepper
Isoleucine 0.366mg Black pepper
Leucine 1.014mg Black pepper
Lysine 0.244mg Black pepper
Methionine 0.096mg Black pepper
Phenylalanine 0.446mg Black pepper
Valine 0.547mg Black pepper
Histidine 0.159mg Black pepper
Fructose 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
56%
Black pepper
117%
Coriander
Minerals Daily Need Coverage Score
297%
Black pepper
33%
Coriander

Comparison summary

Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 1.378g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
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 vitamins?
?
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

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.