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Cardoon vs. Coriander — In-Depth Nutrition Comparison

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What are the differences between cardoon and coriander?

  • Coriander is richer than cardoon in vitamin A, vitamin C, iron, vitamin B2, manganese, and vitamin B3.
  • Coriander's daily need coverage for vitamin A is 37% more.
  • Cardoon has 4 times more sodium than coriander. While cardoon has 170mg of sodium, coriander has only 46mg.

We used Cardoon, raw and Coriander (cilantro) leaves, raw types in this article.

Infographic

Cardoon 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" 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 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
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 +61.5%
Contains more PotassiumPotassium +30.3%
Contains more IronIron +152.9%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +108.7%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +66.4%
Contains more SeleniumSelenium +350%
~equal in Calcium ~67mg
~equal in Copper ~0.225mg

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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
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 CVitamin C +1250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B3Vitamin B3 +271.3%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +28.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 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 +204.3%
Contains more FatsFats +420%
Contains more OtherOther +30.1%
~equal in Carbs ~3.67g
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 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 less Sat. FatSaturated fat -21.4%
Contains more Mono. FatMonounsaturated fat +1427.8%
~equal in Polyunsaturated fat ~0.04g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin A 0µg 337µg 37%
Vitamin C 2mg 27mg 28%
Vitamin E 2.5mg 17%
Iron 0.7mg 1.77mg 13%
Vitamin B2 0.03mg 0.162mg 10%
Manganese 0.256mg 0.426mg 7%
Sodium 170mg 46mg 5%
Vitamin B3 0.3mg 1.114mg 5%
Fiber 1.6g 2.8g 5%
Vitamin B5 0.338mg 0.57mg 5%
Potassium 400mg 521mg 4%
Phosphorus 23mg 48mg 4%
Magnesium 42mg 26mg 4%
Vitamin B1 0.02mg 0.067mg 4%
Vitamin B6 0.116mg 0.149mg 3%
Zinc 0.17mg 0.5mg 3%
Protein 0.7g 2.13g 3%
Folate 68µg 62µg 2%
Choline 12.8mg 2%
Selenium 0.2µg 0.9µg 1%
Monounsaturated fat 0.018g 0.275g 1%
Fats 0.1g 0.52g 1%
Copper 0.231mg 0.225mg 1%
Calories 17kcal 23kcal 0%
Carbs 4.07g 3.67g 0%
Net carbs 2.47g 0.87g N/A
Calcium 70mg 67mg 0%
Sugar 0.87g N/A
Saturated fat 0.011g 0.014g 0%
Polyunsaturated fat 0.041g 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Coriander
Low Calories diet ok
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
9%
Cardoon
94%
Coriander
Minerals Daily Need Coverage Score
26%
Cardoon
33%
Coriander

Comparison summary

Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 124mg)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Cardoon
Cardoon is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 32)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $2)
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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.