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Coriander seeds vs. Spearmint — In-Depth Nutrition Comparison

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How are Coriander seeds and Spearmint different?

  • Coriander seeds are richer in Fiber, Copper, Magnesium, Iron, Calcium, Phosphorus, Manganese, Zinc, and Potassium, while Spearmint is higher in Folate.
  • Coriander seeds covers your daily need of Fiber 140% more than Spearmint.
  • Coriander seeds contain 7 times more Phosphorus than Spearmint. Coriander seeds contain 409mg of Phosphorus, while Spearmint contains 60mg.

Spices, coriander seed and Spearmint, fresh types were used in this article.

Infographic

Coriander seeds vs Spearmint 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.
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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +423.8%
Contains more CalciumCalcium +256.3%
Contains more PotassiumPotassium +176.6%
Contains more IronIron +37.5%
Contains more CopperCopper +306.3%
Contains more ZincZinc +331.2%
Contains more PhosphorusPhosphorus +581.7%
Contains more ManganeseManganese +69.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -14.3%

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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin B1Vitamin B1 +206.4%
Contains more Vitamin B2Vitamin B2 +65.7%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +276%
Contains more FatsFats +2334.2%
Contains more CarbsCarbs +553.9%
Contains more OtherOther +197.5%
Contains more WaterWater +865.6%

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +54220%
Contains more Poly. FatPolyunsaturated fat +344.2%
Contains less Sat. FatSaturated Fat -80.7%

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 Spearmint
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coriander seeds Spearmint Opinion
Calories 298kcal 44kcal Coriander seeds
Protein 12.37g 3.29g Coriander seeds
Fats 17.77g 0.73g Coriander seeds
Vitamin C 21mg 13.3mg Coriander seeds
Net carbs 13.09g 1.61g Coriander seeds
Carbs 54.99g 8.41g Coriander seeds
Magnesium 330mg 63mg Coriander seeds
Calcium 709mg 199mg Coriander seeds
Potassium 1267mg 458mg Coriander seeds
Iron 16.32mg 11.87mg Coriander seeds
Fiber 41.9g 6.8g Coriander seeds
Copper 0.975mg 0.24mg Coriander seeds
Zinc 4.7mg 1.09mg Coriander seeds
Phosphorus 409mg 60mg Coriander seeds
Sodium 35mg 30mg Spearmint
Vitamin A 0IU 4054IU Spearmint
Vitamin A RAE 0µg 203µg Spearmint
Manganese 1.9mg 1.118mg Coriander seeds
Selenium 26.2µg Coriander seeds
Vitamin B1 0.239mg 0.078mg Coriander seeds
Vitamin B2 0.29mg 0.175mg Coriander seeds
Vitamin B3 2.13mg 0.948mg Coriander seeds
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.158mg Spearmint
Folate 0µg 105µg Spearmint
Saturated Fat 0.99g 0.191g Spearmint
Monounsaturated Fat 13.58g 0.025g Coriander seeds
Polyunsaturated fat 1.75g 0.394g Coriander seeds
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint

Which food is preferable for your diet?

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

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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
38%
Spearmint
Minerals Daily Need Coverage Score
220%
Coriander seeds
88%
Spearmint

Comparison summary

Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.799g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.