Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Chard vs Coriander - In-Depth Nutrition Comparison

Compare

Important differences between Chard and Coriander

  • Chard has more Vitamin K, and Magnesium, however Coriander has more Folate, Vitamin B5, Vitamin B2, and Copper.
  • Chard's daily need coverage for Vitamin K is 433% more.
  • Chard has 5 times more Sodium than Coriander. Chard 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 vs Coriander infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
2
:
Contains more Magnesium +211.5%
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains more Copper +25.7%
Contains more Zinc +38.9%
Contains less Sodium -78.4%
Equal in Iron - 1.77
Equal in Phosphorus - 48
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Contains more Magnesium +211.5%
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains more Copper +25.7%
Contains more Zinc +38.9%
Contains less Sodium -78.4%
Equal in Iron - 1.77
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
2
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
126
Coriander
Mineral Summary Score
36
Chard
33
Coriander

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
13%
Coriander
Carbohydrates
4%
Chard
4%
Coriander
Fats
1%
Chard
2%
Coriander

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Coriander
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

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 vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is cheaper?
Chard
Chard 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)
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.

All nutrients comparison - raw data values

Nutrient Chard Coriander Opinion
Calories 19 23 Coriander
Protein 1.8 2.13 Coriander
Fats 0.2 0.52 Coriander
Vitamin C 30 27 Chard
Carbs 3.74 3.67 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 1.77 Chard
Calcium 51 67 Coriander
Potassium 379 521 Coriander
Magnesium 81 26 Chard
Sugar 1.1 0.87 Coriander
Fiber 1.6 2.8 Coriander
Copper 0.179 0.225 Coriander
Zinc 0.36 0.5 Coriander
Starch
Phosphorus 46 48 Coriander
Sodium 213 46 Coriander
Vitamin A 6116 6748 Coriander
Vitamin E 1.89 2.5 Coriander
Vitamin D 0 0
Vitamin B1 0.04 0.067 Coriander
Vitamin B2 0.09 0.162 Coriander
Vitamin B3 0.4 1.114 Coriander
Vitamin B5 0.172 0.57 Coriander
Vitamin B6 0.099 0.149 Coriander
Vitamin B12 0 0
Vitamin K 830 310 Chard
Folate 14 62 Coriander
Trans Fat 0 0
Saturated Fat 0.03 0.014 Coriander
Monounsaturated Fat 0.04 0.275 Coriander
Polyunsaturated fat 0.07 0.04 Chard
Tryptophan 0.017 Chard
Threonine 0.083 Chard
Isoleucine 0.147 Chard
Leucine 0.13 Chard
Lysine 0.099 Chard
Methionine 0.019 Chard
Phenylalanine 0.11 Chard
Valine 0.11 Chard
Histidine 0.036 Chard
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - 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.