Chard vs. Coriander — In-Depth Nutrition Comparison
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Summary of differences between chard and coriander
- Chard has more vitamin K, magnesium, and iron; however, coriander is higher in folate, vitamin A, vitamin C, vitamin B5, copper, and vitamin B2.
- Chard covers your daily need for vitamin K, 14% more than coriander.
- Chard has 4 times more sodium than coriander. While chard has 179mg of sodium, coriander has only 46mg.
These are the specific foods used in this comparison Chard, swiss, cooked, boiled, drained, without salt and Coriander (cilantro) leaves, raw.
Infographic
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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 MagnesiumMagnesium | +230.8% |
| Contains more IronIron | +27.7% |
| Contains more CalciumCalcium | +15.5% |
| Contains more CopperCopper | +38% |
| Contains more ZincZinc | +51.5% |
| Contains more PhosphorusPhosphorus | +45.5% |
| Contains less SodiumSodium | -74.3% |
| Contains more ManganeseManganese | +27.5% |
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 CholineCholine | +124.2% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +10.1% |
| Contains more Vitamin EVitamin E | +32.3% |
| Contains more Vitamin B1Vitamin B1 | +97.1% |
| Contains more Vitamin B2Vitamin B2 | +88.4% |
| Contains more Vitamin B3Vitamin B3 | +209.4% |
| Contains more Vitamin B5Vitamin B5 | +249.7% |
| Contains more Vitamin B6Vitamin B6 | +75.3% |
| Contains more FolateFolate | +588.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 310µg | 14% |
| Magnesium | 86mg | 26mg | 14% |
| Folate | 9µg | 62µg | 13% |
| Vitamin C | 18mg | 27mg | 10% |
| Vitamin B5 | 0.163mg | 0.57mg | 8% |
| Copper | 0.163mg | 0.225mg | 7% |
| Sodium | 179mg | 46mg | 6% |
| Iron | 2.26mg | 1.77mg | 6% |
| Vitamin B2 | 0.086mg | 0.162mg | 6% |
| Vitamin B3 | 0.36mg | 1.114mg | 5% |
| Vitamin B6 | 0.085mg | 0.149mg | 5% |
| Manganese | 0.334mg | 0.426mg | 4% |
| Vitamin E | 1.89mg | 2.5mg | 4% |
| Vitamin A | 306µg | 337µg | 3% |
| Choline | 28.7mg | 12.8mg | 3% |
| Vitamin B1 | 0.034mg | 0.067mg | 3% |
| Fiber | 2.1g | 2.8g | 3% |
| Phosphorus | 33mg | 48mg | 2% |
| Zinc | 0.33mg | 0.5mg | 2% |
| Calcium | 58mg | 67mg | 1% |
| Fats | 0.08g | 0.52g | 1% |
| Protein | 1.88g | 2.13g | 1% |
| Monounsaturated fat | 0.016g | 0.275g | 1% |
| Potassium | 549mg | 521mg | 1% |
| Calories | 20kcal | 23kcal | 0% |
| Carbs | 4.13g | 3.67g | 0% |
| Net carbs | 2.03g | 0.87g | N/A |
| Sugar | 1.1g | 0.87g | N/A |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.012g | 0.014g | 0% |
| Polyunsaturated fat | 0.028g | 0.04g | 0% |
| Tryptophan | 0.018mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.154mg | 0% | |
| Leucine | 0.135mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +12.5% |
| Contains more ProteinProtein | +13.3% |
| Contains more FatsFats | +550% |
| Contains more OtherOther | +16.7% |
~equal in
Water
~92.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.3% |
| Contains more Mono. FatMonounsaturated fat | +1618.8% |
| Contains more Poly. FatPolyunsaturated fat | +42.9% |
