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  6. Buckwheat vs. Coriander

Buckwheat vs. Coriander — In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Coriander

  • Buckwheat has less Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Potassium, Iron, Folate, Vitamin B2, Copper, and Calcium.
  • Coriander covers your daily Vitamin K needs 257% more than Buckwheat.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Coriander (cilantro) leaves, raw.

Infographic

Buckwheat 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.
Buckwheat
Buckwheat
5
:
5
Coriander
Coriander
Contains more Magnesium +96.2%
Contains more Phosphorus +45.8%
Contains less Sodium -91.3%
Contains more Zinc +22%
Contains more Selenium +144.4%
Contains more Calcium +857.1%
Contains more Iron +121.3%
Contains more Potassium +492%
Contains more Copper +54.1%
Equal in Manganese - 0.426
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Magnesium +96.2%
Contains more Phosphorus +45.8%
Contains less Sodium -91.3%
Contains more Zinc +22%
Contains more Selenium +144.4%
Contains more Calcium +857.1%
Contains more Iron +121.3%
Contains more Potassium +492%
Contains more Copper +54.1%
Equal in Manganese - 0.426

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.
Buckwheat
Buckwheat
0
:
10
Coriander
Coriander
Contains more Vitamin A +∞%
Contains more Vitamin E +2677.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +315.4%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +93.5%
Contains more Folate +342.9%
Contains more Vitamin K +16215.8%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Coriander
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 A +∞%
Contains more Vitamin E +2677.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +315.4%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +93.5%
Contains more Folate +342.9%
Contains more Vitamin K +16215.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Coriander
Coriander
Contains more Protein +58.7%
Contains more Fats +19.2%
Contains more Carbs +443.3%
Contains more Water +21.9%
Contains more Other +241.9%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Coriander
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 +58.7%
Contains more Fats +19.2%
Contains more Carbs +443.3%
Contains more Water +21.9%
Contains more Other +241.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +370%
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +46.3%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +370%
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +46.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Coriander Opinion
Net carbs 17.24g 0.87g Buckwheat
Protein 3.38g 2.13g Buckwheat
Fats 0.62g 0.52g Buckwheat
Carbs 19.94g 3.67g Buckwheat
Calories 92kcal 23kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 0.87g Coriander
Fiber 2.7g 2.8g Coriander
Calcium 7mg 67mg Coriander
Iron 0.8mg 1.77mg Coriander
Magnesium 51mg 26mg Buckwheat
Phosphorus 70mg 48mg Buckwheat
Potassium 88mg 521mg Coriander
Sodium 4mg 46mg Buckwheat
Zinc 0.61mg 0.5mg Buckwheat
Copper 0.146mg 0.225mg Coriander
Manganese 0.403mg 0.426mg Coriander
Selenium 2.2µg 0.9µg Buckwheat
Vitamin A 0IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 0.09mg 2.5mg Coriander
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.04mg 0.067mg Coriander
Vitamin B2 0.039mg 0.162mg Coriander
Vitamin B3 0.94mg 1.114mg Coriander
Vitamin B5 0.359mg 0.57mg Coriander
Vitamin B6 0.077mg 0.149mg Coriander
Folate 14µg 62µg Coriander
Vitamin K 1.9µg 310µg Coriander
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 0.014g Coriander
Monounsaturated Fat 0.188g 0.275g Coriander
Polyunsaturated fat 0.188g 0.04g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Buckwheat
126%
Coriander
Minerals Daily Need Coverage Score
24%
Buckwheat
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 19)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.4)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 42mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.