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Cauliflower vs. Coriander — In-Depth Nutrition Comparison

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Significant differences between Cauliflower and Coriander

  • Cauliflower has more Vitamin C, and Choline, however, Coriander is richer in Vitamin K, Vitamin A RAE, Copper, Iron, Vitamin E , Manganese, Vitamin B2, and Potassium.
  • Coriander covers your daily Vitamin K needs 245% more than Cauliflower.
  • Coriander has 3 times less Choline than Cauliflower. Cauliflower has 44.3mg of Choline, while Coriander has 12.8mg.

Specific food types used in this comparison are Cauliflower, raw and Coriander (cilantro) leaves, raw.

Infographic

Cauliflower 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 less Sodium -34.8%
Contains more Calcium +204.5%
Contains more Iron +321.4%
Contains more Magnesium +73.3%
Contains more Potassium +74.2%
Contains more Zinc +85.2%
Contains more Copper +476.9%
Contains more Manganese +174.8%
Contains more Selenium +50%
Equal in Phosphorus - 48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains less Sodium -34.8%
Contains more Calcium +204.5%
Contains more Iron +321.4%
Contains more Magnesium +73.3%
Contains more Potassium +74.2%
Contains more Zinc +85.2%
Contains more Copper +476.9%
Contains more Manganese +174.8%
Contains more Selenium +50%
Equal in Phosphorus - 48

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.
:
Contains more Vitamin C +78.5%
Contains more Vitamin B5 +17%
Contains more Vitamin B6 +23.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +3025%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +119.7%
Contains more Vitamin K +1900%
Equal in Folate - 62
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% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +78.5%
Contains more Vitamin B5 +17%
Contains more Vitamin B6 +23.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +3025%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +119.7%
Contains more Vitamin K +1900%
Equal in Folate - 62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +35.4%
Contains more Protein +10.9%
Contains more Fats +85.7%
Contains more Other +93.4%
Equal in Water - 92.21
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 Carbs +35.4%
Contains more Protein +10.9%
Contains more Fats +85.7%
Contains more Other +93.4%
Equal in Water - 92.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +708.8%
Contains more Polyunsaturated fat +29%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +708.8%
Contains more Polyunsaturated fat +29%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Coriander Opinion
Net carbs 2.97g 0.87g Cauliflower
Protein 1.92g 2.13g Coriander
Fats 0.28g 0.52g Coriander
Carbs 4.97g 3.67g Cauliflower
Calories 25kcal 23kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g 0.87g Coriander
Fiber 2g 2.8g Coriander
Calcium 22mg 67mg Coriander
Iron 0.42mg 1.77mg Coriander
Magnesium 15mg 26mg Coriander
Phosphorus 44mg 48mg Coriander
Potassium 299mg 521mg Coriander
Sodium 30mg 46mg Cauliflower
Zinc 0.27mg 0.5mg Coriander
Copper 0.039mg 0.225mg Coriander
Manganese 0.155mg 0.426mg Coriander
Selenium 0.6µg 0.9µg Coriander
Vitamin A 0IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 0.08mg 2.5mg Coriander
Vitamin C 48.2mg 27mg Cauliflower
Vitamin B1 0.05mg 0.067mg Coriander
Vitamin B2 0.06mg 0.162mg Coriander
Vitamin B3 0.507mg 1.114mg Coriander
Vitamin B5 0.667mg 0.57mg Cauliflower
Vitamin B6 0.184mg 0.149mg Cauliflower
Folate 57µg 62µg Coriander
Vitamin K 15.5µg 310µg Coriander
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.014g Coriander
Monounsaturated Fat 0.034g 0.275g Coriander
Polyunsaturated fat 0.031g 0.04g Coriander
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
126%
Coriander
Minerals Daily Need Coverage Score
13%
Cauliflower
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 16mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.