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Rapini vs. Coriander — In-Depth Nutrition Comparison

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Differences between Rapini and Coriander

  • Rapini has more Vitamin B1, and Folate, while Coriander has more Vitamin K, Vitamin A RAE, Copper, Potassium, Vitamin C, and Vitamin E .
  • Coriander's daily need coverage for Vitamin K is 72% higher.
  • Coriander contains 2 times less Vitamin B1 than Rapini. Rapini contains 0.162mg of Vitamin B1, while Coriander contains 0.067mg.

The food types used in this comparison are Broccoli raab, raw and Coriander (cilantro) leaves, raw.

Infographic

Rapini 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.
Contains more Calcium +61.2%
Contains more Iron +20.9%
Contains more Phosphorus +52.1%
Contains less Sodium -28.3%
Contains more Zinc +54%
Contains more Selenium +11.1%
Contains more Magnesium +18.2%
Contains more Potassium +165.8%
Contains more Copper +435.7%
Equal in Manganese - 0.426
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +61.2%
Contains more Iron +20.9%
Contains more Phosphorus +52.1%
Contains less Sodium -28.3%
Contains more Zinc +54%
Contains more Selenium +11.1%
Contains more Magnesium +18.2%
Contains more Potassium +165.8%
Contains more Copper +435.7%
Equal in Manganese - 0.426
Equal in Selenium - 0.9

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.
Rapini
4
:
Contains more Vitamin B1 +141.8%
Contains more Vitamin B6 +14.8%
Contains more Folate +33.9%
Contains more Vitamin A +157.4%
Contains more Vitamin E +54.3%
Contains more Vitamin C +33.7%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B5 +77%
Contains more Vitamin K +38.4%
Equal in Vitamin B3 - 1.114
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 B1 +141.8%
Contains more Vitamin B6 +14.8%
Contains more Folate +33.9%
Contains more Vitamin A +157.4%
Contains more Vitamin E +54.3%
Contains more Vitamin C +33.7%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B5 +77%
Contains more Vitamin K +38.4%
Equal in Vitamin B3 - 1.114

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.8%
Contains more Carbs +28.8%
Contains more Other +56.4%
Equal in Fats - 0.52
Equal in Water - 92.21
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 Protein +48.8%
Contains more Carbs +28.8%
Contains more Other +56.4%
Equal in Fats - 0.52
Equal in Water - 92.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +225%
Contains less Saturated Fat -72%
Contains more Monounsaturated Fat +957.7%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +225%
Contains less Saturated Fat -72%
Contains more Monounsaturated Fat +957.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Coriander Opinion
Net carbs 0.15g 0.87g Coriander
Protein 3.17g 2.13g Rapini
Fats 0.49g 0.52g Coriander
Carbs 2.85g 3.67g Coriander
Calories 22kcal 23kcal Coriander
Fructose 0.17g Rapini
Sugar 0.38g 0.87g Rapini
Fiber 2.7g 2.8g Coriander
Calcium 108mg 67mg Rapini
Iron 2.14mg 1.77mg Rapini
Magnesium 22mg 26mg Coriander
Phosphorus 73mg 48mg Rapini
Potassium 196mg 521mg Coriander
Sodium 33mg 46mg Rapini
Zinc 0.77mg 0.5mg Rapini
Copper 0.042mg 0.225mg Coriander
Manganese 0.395mg 0.426mg Coriander
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 6748IU Coriander
Vitamin A RAE 131µg 337µg Coriander
Vitamin E 1.62mg 2.5mg Coriander
Vitamin C 20.2mg 27mg Coriander
Vitamin B1 0.162mg 0.067mg Rapini
Vitamin B2 0.129mg 0.162mg Coriander
Vitamin B3 1.221mg 1.114mg Rapini
Vitamin B5 0.322mg 0.57mg Coriander
Vitamin B6 0.171mg 0.149mg Rapini
Folate 83µg 62µg Rapini
Vitamin K 224µg 310µg Coriander
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.014g Coriander
Monounsaturated Fat 0.026g 0.275g Coriander
Polyunsaturated fat 0.13g 0.04g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
126%
Coriander
Minerals Daily Need Coverage Score
27%
Rapini
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 13mg)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.036g)
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.
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.