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Coriander vs. Arugula — In-Depth Nutrition Comparison

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The main differences between Coriander and Arugula

  • Coriander is richer in Vitamin K, Vitamin A RAE, Copper, Vitamin E , Vitamin C, Vitamin B6, Vitamin B2, and Vitamin B3, yet Arugula is richer in Calcium, and Folate.
  • Daily need coverage for Vitamin K from Coriander is 168% higher.
  • Coriander contains 6 times more Vitamin E than Arugula. Coriander contains 2.5mg of Vitamin E , while Arugula contains 0.43mg.

Food types used in this article are Coriander (cilantro) leaves, raw and Arugula, raw.

Infographic

Coriander vs Arugula 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more PotassiumPotassium +41.2%
Contains more IronIron +21.2%
Contains more CopperCopper +196.1%
Contains more ManganeseManganese +32.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +80.8%
Contains more CalciumCalcium +138.8%
Contains less SodiumSodium -41.3%
~equal in Zinc ~0.47mg
~equal in Phosphorus ~52mg

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 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +184.4%
Contains more Vitamin E Vitamin E +481.4%
Contains more Vitamin B1Vitamin B1 +52.3%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B3Vitamin B3 +265.2%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B6Vitamin B6 +104.1%
Contains more Vitamin KVitamin K +185.5%
Contains more FolateFolate +56.5%
Contains more CholineCholine +19.5%
~equal in Vitamin D ~0µg
~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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +21.1%
Contains more FatsFats +26.9%
~equal in Carbs ~3.65g
~equal in Water ~91.71g
~equal in Other ~1.4g

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
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated Fat -83.7%
Contains more Mono. FatMonounsaturated Fat +461.2%
Contains more Poly. FatPolyunsaturated fat +697.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Arugula Opinion
Calories 23kcal 25kcal Arugula
Protein 2.13g 2.58g Arugula
Fats 0.52g 0.66g Arugula
Vitamin C 27mg 15mg Coriander
Net carbs 0.87g 2.05g Arugula
Carbs 3.67g 3.65g Coriander
Magnesium 26mg 47mg Arugula
Calcium 67mg 160mg Arugula
Potassium 521mg 369mg Coriander
Iron 1.77mg 1.46mg Coriander
Sugar 0.87g 2.05g Coriander
Fiber 2.8g 1.6g Coriander
Copper 0.225mg 0.076mg Coriander
Zinc 0.5mg 0.47mg Coriander
Phosphorus 48mg 52mg Arugula
Sodium 46mg 27mg Arugula
Vitamin A 6748IU 2373IU Coriander
Vitamin A RAE 337µg 119µg Coriander
Vitamin E 2.5mg 0.43mg Coriander
Manganese 0.426mg 0.321mg Coriander
Selenium 0.9µg 0.3µg Coriander
Vitamin B1 0.067mg 0.044mg Coriander
Vitamin B2 0.162mg 0.086mg Coriander
Vitamin B3 1.114mg 0.305mg Coriander
Vitamin B5 0.57mg 0.437mg Coriander
Vitamin B6 0.149mg 0.073mg Coriander
Vitamin K 310µg 108.6µg Coriander
Folate 62µg 97µg Arugula
Choline 12.8mg 15.3mg Arugula
Saturated Fat 0.014g 0.086g Coriander
Monounsaturated Fat 0.275g 0.049g Coriander
Polyunsaturated fat 0.04g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Arugula
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
117%
Coriander
49%
Arugula
Minerals Daily Need Coverage Score
33%
Coriander
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.072g)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 19mg)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.