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Chard raw vs. Coriander — In-Depth Nutrition Comparison

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Important differences between Chard raw and Coriander

  • Chard raw has more Vitamin K, and Magnesium, however, Coriander has more Folate, Vitamin B5, Vitamin B2, and Copper.
  • Chard raw's daily need coverage for Vitamin K is 433% more.
  • Chard raw has 5 times more Sodium than Coriander. Chard raw has 213mg of Sodium, while Coriander has 46mg.

The food varieties used in the comparison are Chard, swiss, raw and Coriander (cilantro) leaves, raw.

Infographic

Chard raw 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 Magnesium +211.5%
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains less Sodium -78.4%
Contains more Zinc +38.9%
Contains more Copper +25.7%
Contains more Manganese +16.4%
Equal in Iron - 1.77
Equal in Phosphorus - 48
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Magnesium +211.5%
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains less Sodium -78.4%
Contains more Zinc +38.9%
Contains more Copper +25.7%
Contains more Manganese +16.4%
Equal in Iron - 1.77
Equal in Phosphorus - 48
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.
:
Contains more Vitamin C +11.1%
Contains more Vitamin K +167.7%
Contains more Vitamin A +10.3%
Contains more Vitamin E +32.3%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +231.4%
Contains more Vitamin B6 +50.5%
Contains more Folate +342.9%
Equal in Vitamin C - 27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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 +11.1%
Contains more Vitamin K +167.7%
Contains more Vitamin A +10.3%
Contains more Vitamin E +32.3%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +231.4%
Contains more Vitamin B6 +50.5%
Contains more Folate +342.9%
Equal in Vitamin C - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.3%
Contains more Fats +160%
Equal in Carbs - 3.67
Equal in Water - 92.21
Equal in Other - 1.47
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +18.3%
Contains more Fats +160%
Equal in Carbs - 3.67
Equal in Water - 92.21
Equal in Other - 1.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +75%
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +587.5%
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +75%
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +587.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Coriander Opinion
Net carbs 2.14g 0.87g Chard raw
Protein 1.8g 2.13g Coriander
Fats 0.2g 0.52g Coriander
Carbs 3.74g 3.67g Chard raw
Calories 19kcal 23kcal Coriander
Sugar 1.1g 0.87g Coriander
Fiber 1.6g 2.8g Coriander
Calcium 51mg 67mg Coriander
Iron 1.8mg 1.77mg Chard raw
Magnesium 81mg 26mg Chard raw
Phosphorus 46mg 48mg Coriander
Potassium 379mg 521mg Coriander
Sodium 213mg 46mg Coriander
Zinc 0.36mg 0.5mg Coriander
Copper 0.179mg 0.225mg Coriander
Manganese 0.366mg 0.426mg Coriander
Selenium 0.9µg 0.9µg
Vitamin A 6116IU 6748IU Coriander
Vitamin A RAE 306µg 337µg Coriander
Vitamin E 1.89mg 2.5mg Coriander
Vitamin C 30mg 27mg Chard raw
Vitamin B1 0.04mg 0.067mg Coriander
Vitamin B2 0.09mg 0.162mg Coriander
Vitamin B3 0.4mg 1.114mg Coriander
Vitamin B5 0.172mg 0.57mg Coriander
Vitamin B6 0.099mg 0.149mg Coriander
Folate 14µg 62µg Coriander
Vitamin K 830µg 310µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 0.014g Coriander
Monounsaturated Fat 0.04g 0.275g Coriander
Polyunsaturated fat 0.07g 0.04g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
222%
Chard raw
126%
Coriander
Minerals Daily Need Coverage Score
34%
Chard raw
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 167mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.016g)
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 is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
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)

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.