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Chard vs Coriander - In-Depth Nutrition Comparison

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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
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
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%
Equal in Iron - 1.77
Equal in Phosphorus - 48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
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%
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 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

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

All nutrients comparison - raw data values

Nutrient Chard Coriander Opinion
Net carbs 2.14g 0.87g Chard
Protein 1.8g 2.13g Coriander
Fats 0.2g 0.52g Coriander
Carbs 3.74g 3.67g Chard
Calories 19kcal 23kcal Coriander
Starch g g
Fructose g g
Sugar 1.1g 0.87g Coriander
Fiber 1.6g 2.8g Coriander
Calcium 51mg 67mg Coriander
Iron 1.8mg 1.77mg Chard
Magnesium 81mg 26mg Chard
Phosphorus 46mg 48mg Coriander
Potassium 379mg 521mg Coriander
Sodium 213mg 46mg Coriander
Zinc 0.36mg 0.5mg Coriander
Copper 0.179mg 0.225mg Coriander
Vitamin A 6116IU 6748IU Coriander
Vitamin E 1.89mg 2.5mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 27mg Chard
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 B12 0µg 0µg
Vitamin K 830µg 310µg Chard
Tryptophan 0.017mg mg Chard
Threonine 0.083mg mg Chard
Isoleucine 0.147mg mg Chard
Leucine 0.13mg mg Chard
Lysine 0.099mg mg Chard
Methionine 0.019mg mg Chard
Phenylalanine 0.11mg mg Chard
Valine 0.11mg mg Chard
Histidine 0.036mg mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.014g Coriander
Monounsaturated Fat 0.04g 0.275g Coriander
Polyunsaturated fat 0.07g 0.04g Chard

Which food is preferable for your diet?

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

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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

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.

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.