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  6. Cauliflower vs. Coriander

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, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 less SodiumSodium -34.8%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +204.5%
Contains more PotassiumPotassium +74.2%
Contains more IronIron +321.4%
Contains more CopperCopper +476.9%
Contains more ZincZinc +85.2%
Contains more ManganeseManganese +174.8%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~48mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +78.5%
Contains more Vitamin B5Vitamin B5 +17%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more CholineCholine +246.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3025%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +119.7%
Contains more Vitamin KVitamin K +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Cauliflower Coriander DV% diff.
Vitamin K 15.5µg 310µg 245%
Vitamin A 0µg 337µg 37%
Vitamin C 48.2mg 27mg 24%
Copper 0.039mg 0.225mg 21%
Iron 0.42mg 1.77mg 17%
Vitamin E 0.08mg 2.5mg 16%
Manganese 0.155mg 0.426mg 12%
Vitamin B2 0.06mg 0.162mg 8%
Potassium 299mg 521mg 7%
Choline 44.3mg 12.8mg 6%
Calcium 22mg 67mg 5%
Vitamin B3 0.507mg 1.114mg 4%
Vitamin B6 0.184mg 0.149mg 3%
Magnesium 15mg 26mg 3%
Fiber 2g 2.8g 3%
Zinc 0.27mg 0.5mg 2%
Vitamin B5 0.667mg 0.57mg 2%
Phosphorus 44mg 48mg 1%
Sodium 30mg 46mg 1%
Monounsaturated fat 0.034g 0.275g 1%
Fructose 0.97g 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B1 0.05mg 0.067mg 1%
Folate 57µg 62µg 1%
Saturated fat 0.13g 0.014g 1%
Calories 25kcal 23kcal 0%
Protein 1.92g 2.13g 0%
Fats 0.28g 0.52g 0%
Carbs 4.97g 3.67g 0%
Net carbs 2.97g 0.87g N/A
Sugar 1.91g 0.87g N/A
Polyunsaturated fat 0.031g 0.04g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +35.4%
Contains more ProteinProtein +10.9%
Contains more FatsFats +85.7%
Contains more OtherOther +93.4%
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -89.2%
Contains more Mono. FatMonounsaturated fat +708.8%
Contains more Poly. FatPolyunsaturated fat +29%

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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.