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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 for 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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 236% 213% 112% 612% 325% 128% 175% 4.6% 248% 143%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +587.5%
Contains more CalciumCalcium +1025.4%
Contains more PotassiumPotassium +733.6%
Contains more IronIron +913.7%
Contains more CopperCopper +1217.6%
Contains more ZincZinc +634.4%
Contains more PhosphorusPhosphorus +278.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +350.2%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 60% 67% 40% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +277%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +230.7%
Contains more FatsFats +432%
Contains more CarbsCarbs +843.2%
Contains more OtherOther +78.3%
Contains more WaterWater +844.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
6% 83% 11%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 13.58 g
Polyunsaturated fat: Poly. Fat 1.75 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +522.4%
Contains more Poly. FatPolyunsaturated fat +126.1%
Contains less Sat. FatSaturated 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 DV% diff.
Iron 16.32mg 1.61mg 184%
Fiber 41.9g 4g 152%
Copper 0.975mg 0.074mg 100%
Magnesium 330mg 48mg 67%
Calcium 709mg 63mg 65%
Manganese 1.9mg 0.422mg 64%
Sodium 35mg 1104mg 46%
Phosphorus 409mg 108mg 43%
Zinc 4.7mg 0.64mg 37%
Potassium 1267mg 152mg 33%
Monounsaturated fat 13.58g 2.182g 28%
Vitamin C 21mg 0.3mg 23%
Fats 17.77g 3.34g 22%
Protein 12.37g 3.74g 17%
Vitamin B2 0.29mg 0.07mg 17%
Carbs 54.99g 5.83g 16%
Selenium 26.2µg 33.5µg 13%
Calories 298kcal 60kcal 12%
Vitamin B3 2.13mg 0.565mg 10%
Polyunsaturated fat 1.75g 0.774g 7%
Vitamin B1 0.239mg 0.177mg 5%
Vitamin B5 0.254mg 5%
Vitamin B6 0.07mg 5%
Choline 22.4mg 4%
Saturated fat 0.99g 0.214g 4%
Vitamin E 0.36mg 2%
Folate 0µg 7µg 2%
Vitamin A 0µg 5µg 1%
Vitamin K 1.4µg 1%
Net carbs 13.09g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander seeds Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
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.