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Coriander vs. Almonds — In-Depth Nutrition Comparison

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What are the main differences between Coriander and Almonds?

  • Coriander is richer in Vitamin K, Vitamin A, and Vitamin C, yet Almonds are richer in Vitamin E, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, and Fiber.
  • Coriander's daily need coverage for Vitamin K is 258% higher.

We used Coriander (cilantro) leaves, raw and Nuts, almonds types in this comparison.

Infographic

Coriander vs Almonds 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +938.5%
Contains more CalciumCalcium +301.5%
Contains more PotassiumPotassium +40.7%
Contains more IronIron +109.6%
Contains more CopperCopper +358.2%
Contains more ZincZinc +524%
Contains more PhosphorusPhosphorus +902.1%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +411.5%
Contains more SeleniumSelenium +355.6%

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 90% 405% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
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 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +337300%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40.9%
Contains more Vitamin EVitamin E +925.2%
Contains more Vitamin B1Vitamin B1 +206%
Contains more Vitamin B2Vitamin B2 +602.5%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more CholineCholine +307%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1990.9%
Contains more ProteinProtein +893%
Contains more FatsFats +9501.9%
Contains more CarbsCarbs +487.2%
Contains more OtherOther +101.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -99.6%
Contains more Mono. FatMonounsaturated Fat +11373.1%
Contains more Poly. FatPolyunsaturated fat +30722.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Almonds Opinion
Calories 23kcal 579kcal Almonds
Protein 2.13g 21.15g Almonds
Fats 0.52g 49.93g Almonds
Vitamin C 27mg 0mg Coriander
Net carbs 0.87g 9.05g Almonds
Carbs 3.67g 21.55g Almonds
Magnesium 26mg 270mg Almonds
Calcium 67mg 269mg Almonds
Potassium 521mg 733mg Almonds
Iron 1.77mg 3.71mg Almonds
Sugar 0.87g 4.35g Coriander
Fiber 2.8g 12.5g Almonds
Copper 0.225mg 1.031mg Almonds
Zinc 0.5mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 48mg 481mg Almonds
Sodium 46mg 1mg Almonds
Vitamin A 6748IU 2IU Coriander
Vitamin A 337µg 0µg Coriander
Vitamin E 2.5mg 25.63mg Almonds
Manganese 0.426mg 2.179mg Almonds
Selenium 0.9µg 4.1µg Almonds
Vitamin B1 0.067mg 0.205mg Almonds
Vitamin B2 0.162mg 1.138mg Almonds
Vitamin B3 1.114mg 3.618mg Almonds
Vitamin B5 0.57mg 0.471mg Coriander
Vitamin B6 0.149mg 0.137mg Coriander
Vitamin K 310µg 0µg Coriander
Folate 62µg 44µg Coriander
Trans Fat 0g 0.015g Coriander
Choline 12.8mg 52.1mg Almonds
Saturated Fat 0.014g 3.802g Coriander
Monounsaturated Fat 0.275g 31.551g Almonds
Polyunsaturated fat 0.04g 12.329g Almonds
Tryptophan 0.211mg Almonds
Threonine 0.601mg Almonds
Isoleucine 0.751mg Almonds
Leucine 1.473mg Almonds
Lysine 0.568mg Almonds
Methionine 0.157mg Almonds
Phenylalanine 1.132mg Almonds
Valine 0.855mg Almonds
Histidine 0.539mg Almonds
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Almonds
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
117%
Coriander
78%
Almonds
Minerals Daily Need Coverage Score
33%
Coriander
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.48g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 3.788g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds
Almonds 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.