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  6. Coriander vs. Navy bean raw

Coriander vs. Navy bean raw — In-Depth Nutrition Comparison

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Differences between coriander and navy bean raw

  • Coriander has more vitamin A, vitamin C, potassium, and calcium, while navy bean raw has more vitamin B1, magnesium, folate, copper, phosphorus, and vitamin B5.
  • Coriander's daily need coverage for vitamin A is 135% higher.
  • Navy bean raw contains 4 times less calcium than coriander. Coriander contains 67mg of calcium, while navy bean raw contains 15mg.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Coriander vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +346.7%
Contains more PotassiumPotassium +69.7%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +288.5%
Contains more CopperCopper +58.2%
Contains more ZincZinc +78%
Contains more PhosphorusPhosphorus +108.3%
Contains less SodiumSodium -71.7%
~equal in Iron ~1.93mg
~equal in Manganese ~0.408mg

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% 112% 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +43.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +482.1%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more FolateFolate +112.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Navy bean raw DV% diff.
Vitamin K 310µg 258%
Vitamin A 337µg 0µg 37%
Vitamin B1 0.067mg 0.39mg 27%
Folate 62µg 132µg 18%
Magnesium 26mg 101mg 18%
Vitamin E 2.5mg 17%
Copper 0.225mg 0.356mg 15%
Fiber 2.8g 11%
Vitamin C 27mg 18.8mg 9%
Protein 2.13g 6.15g 8%
Phosphorus 48mg 100mg 7%
Potassium 521mg 307mg 6%
Calcium 67mg 15mg 5%
Vitamin B5 0.57mg 0.825mg 5%
Zinc 0.5mg 0.89mg 4%
Vitamin B2 0.162mg 0.215mg 4%
Vitamin B6 0.149mg 0.191mg 3%
Carbs 3.67g 13.05g 3%
Choline 12.8mg 2%
Polyunsaturated fat 0.04g 0.407g 2%
Calories 23kcal 67kcal 2%
Iron 1.77mg 1.93mg 2%
Selenium 0.9µg 0.6µg 1%
Monounsaturated fat 0.275g 0.052g 1%
Manganese 0.426mg 0.408mg 1%
Sodium 46mg 13mg 1%
Vitamin B3 1.114mg 1.22mg 1%
Fats 0.52g 0.7g 0%
Net carbs 0.87g 13.05g N/A
Sugar 0.87g N/A
Saturated fat 0.014g 0.085g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +16.5%
Contains more OtherOther +54.7%
Contains more ProteinProtein +188.7%
Contains more FatsFats +34.6%
Contains more CarbsCarbs +255.6%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +428.8%
Contains more Poly. FatPolyunsaturated fat +917.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.