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Coriander seeds vs. Mustard — In-Depth Nutrition Comparison

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How are Coriander seeds and Mustard different?

  • Coriander seeds have more Iron, Fiber, Copper, Magnesium, Calcium, Manganese, Phosphorus, Zinc, and Potassium than Mustard.
  • Daily need coverage for Iron from Coriander seeds is 184% higher.
  • Coriander seeds contain 13 times more Copper than Mustard. While Coriander seeds contain 0.975mg of Copper, Mustard contains only 0.074mg.
  • Coriander seeds have less Sodium.

Spices, coriander seed and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Coriander seeds vs Mustard 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 Calcium +1025.4%
Contains more Iron +913.7%
Contains more Magnesium +587.5%
Contains more Phosphorus +278.7%
Contains more Potassium +733.6%
Contains less Sodium -96.8%
Contains more Zinc +634.4%
Contains more Copper +1217.6%
Contains more Manganese +350.2%
Contains more Selenium +27.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 612% 236% 176% 112% 5% 129% 325% 248% 143%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +1025.4%
Contains more Iron +913.7%
Contains more Magnesium +587.5%
Contains more Phosphorus +278.7%
Contains more Potassium +733.6%
Contains less Sodium -96.8%
Contains more Zinc +634.4%
Contains more Copper +1217.6%
Contains more Manganese +350.2%
Contains more Selenium +27.9%

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 +6900%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +277%
Contains more Vitamin A +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 70% 60% 67% 40% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 13% 4%
Contains more Vitamin C +6900%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +277%
Contains more Vitamin A +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +230.7%
Contains more Fats +432%
Contains more Carbs +843.2%
Contains more Other +78.3%
Contains more Water +844.9%
12% 18% 55% 9% 6%
Protein: 12.37 g
Fats: 17.77 g
Carbs: 54.99 g
Water: 8.86 g
Other: 6.01 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +230.7%
Contains more Fats +432%
Contains more Carbs +843.2%
Contains more Other +78.3%
Contains more Water +844.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +522.4%
Contains more Polyunsaturated fat +126.1%
Contains less Saturated Fat -78.4%
6% 83% 11%
Saturated Fat: 0.99 g
Monounsaturated Fat: 13.58 g
Polyunsaturated fat: 1.75 g
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Monounsaturated Fat +522.4%
Contains more Polyunsaturated fat +126.1%
Contains less Saturated Fat -78.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander seeds Mustard Opinion
Net carbs 13.09g 1.83g Coriander seeds
Protein 12.37g 3.74g Coriander seeds
Fats 17.77g 3.34g Coriander seeds
Carbs 54.99g 5.83g Coriander seeds
Calories 298kcal 60kcal Coriander seeds
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Coriander seeds
Fiber 41.9g 4g Coriander seeds
Calcium 709mg 63mg Coriander seeds
Iron 16.32mg 1.61mg Coriander seeds
Magnesium 330mg 48mg Coriander seeds
Phosphorus 409mg 108mg Coriander seeds
Potassium 1267mg 152mg Coriander seeds
Sodium 35mg 1104mg Coriander seeds
Zinc 4.7mg 0.64mg Coriander seeds
Copper 0.975mg 0.074mg Coriander seeds
Manganese 1.9mg 0.422mg Coriander seeds
Selenium 26.2µg 33.5µg Mustard
Vitamin A 0IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.36mg Mustard
Vitamin C 21mg 0.3mg Coriander seeds
Vitamin B1 0.239mg 0.177mg Coriander seeds
Vitamin B2 0.29mg 0.07mg Coriander seeds
Vitamin B3 2.13mg 0.565mg Coriander seeds
Vitamin B5 0.254mg Mustard
Vitamin B6 0.07mg Mustard
Folate 0µg 7µg Mustard
Choline 22.4mg Mustard
Vitamin K 1.4µg Mustard
Tryptophan 0.009mg Mustard
Threonine 0.167mg Mustard
Isoleucine 0.146mg Mustard
Leucine 0.292mg Mustard
Lysine 0.264mg Mustard
Methionine 0.076mg Mustard
Phenylalanine 0.161mg Mustard
Valine 0.189mg Mustard
Histidine 0.119mg Mustard
Trans Fat 0.009g Coriander seeds
Saturated Fat 0.99g 0.214g Mustard
Monounsaturated Fat 13.58g 2.182g Coriander seeds
Polyunsaturated fat 1.75g 0.774g Coriander seeds
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander seeds Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Coriander seeds
11%
Mustard
Minerals Daily Need Coverage Score
220%
Coriander seeds
60%
Mustard

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.776g)
Which food is lower in Sugar?
Coriander seeds
Coriander seeds is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Coriander seeds
Coriander seeds contains less Sodium (difference - 1069mg)
Which food is lower in glycemic index?
Coriander seeds
Coriander seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Coriander seeds
Coriander seeds is cheaper (difference - $2.1)
Which food is richer in minerals?
Coriander seeds
Coriander seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Coriander seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170922/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.