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  6. Coriander vs. Arugula

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.
Coriander
Coriander
6
:
4
Arugula
Arugula
Contains more Iron +21.2%
Contains more Potassium +41.2%
Contains more Copper +196.1%
Contains more Manganese +32.7%
Contains more Selenium +200%
Contains more Calcium +138.8%
Contains more Magnesium +80.8%
Contains less Sodium -41.3%
Equal in Phosphorus - 52
Equal in Zinc - 0.47
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +21.2%
Contains more Potassium +41.2%
Contains more Copper +196.1%
Contains more Manganese +32.7%
Contains more Selenium +200%
Contains more Calcium +138.8%
Contains more Magnesium +80.8%
Contains less Sodium -41.3%
Equal in Phosphorus - 52
Equal in Zinc - 0.47

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.
Coriander
Coriander
9
:
1
Arugula
Arugula
Contains more Vitamin A +184.4%
Contains more Vitamin E +481.4%
Contains more Vitamin C +80%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +265.2%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +104.1%
Contains more Vitamin K +185.5%
Contains more Folate +56.5%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin A +184.4%
Contains more Vitamin E +481.4%
Contains more Vitamin C +80%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B3 +265.2%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +104.1%
Contains more Vitamin K +185.5%
Contains more Folate +56.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
3
:
2
Arugula
Arugula
Contains more Protein +21.1%
Contains more Fats +26.9%
Equal in Carbs - 3.65
Equal in Water - 91.71
Equal in Other - 1.4
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Arugula
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 Protein +21.1%
Contains more Fats +26.9%
Equal in Carbs - 3.65
Equal in Water - 91.71
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Arugula
Arugula
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +461.2%
Contains more Polyunsaturated fat +697.5%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +461.2%
Contains more Polyunsaturated 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
Net carbs 0.87g 2.05g Arugula
Protein 2.13g 2.58g Arugula
Fats 0.52g 0.66g Arugula
Carbs 3.67g 3.65g Coriander
Calories 23kcal 25kcal Arugula
Sugar 0.87g 2.05g Coriander
Fiber 2.8g 1.6g Coriander
Calcium 67mg 160mg Arugula
Iron 1.77mg 1.46mg Coriander
Magnesium 26mg 47mg Arugula
Phosphorus 48mg 52mg Arugula
Potassium 521mg 369mg Coriander
Sodium 46mg 27mg Arugula
Zinc 0.5mg 0.47mg Coriander
Copper 0.225mg 0.076mg Coriander
Manganese 0.426mg 0.321mg Coriander
Selenium 0.9µg 0.3µg Coriander
Vitamin A 6748IU 2373IU Coriander
Vitamin A RAE 337µg 119µg Coriander
Vitamin E 2.5mg 0.43mg Coriander
Vitamin C 27mg 15mg 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
Folate 62µg 97µg Arugula
Vitamin K 310µg 108.6µg Coriander
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 Fats diet ok
Low Carbs diet ok
Low Calories 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
126%
Coriander
52%
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.