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Coriander vs. Beetroot — In-Depth Nutrition Comparison

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A recap on differences between coriander and beetroot

  • Coriander has more vitamin K, vitamin A, vitamin C, copper, vitamin E, iron, vitamin B2, vitamin B5, and vitamin B6; however, beetroot is higher in folate.
  • Coriander covers your daily vitamin K needs 258% more than beetroot.
  • Beetroot contains 204 times less vitamin A than coriander. Coriander contains 6748IU of vitamin A, while beetroot contains 33IU.
  • The glycemic index of beetroot is higher.

Food varieties used in this article are Coriander (cilantro) leaves, raw and Beets, raw.

Infographic

Coriander vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +318.8%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +121.3%
Contains more CopperCopper +200%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -41%
Contains more ManganeseManganese +29.5%
Contains more SeleniumSelenium +28.6%

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% 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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +451%
Contains more Vitamin AVitamin A +16750%
Contains more Vitamin EVitamin E +6150%
Contains more Vitamin B1Vitamin B1 +116.1%
Contains more Vitamin B2Vitamin B2 +305%
Contains more Vitamin B3Vitamin B3 +233.5%
Contains more Vitamin B5Vitamin B5 +267.7%
Contains more Vitamin B6Vitamin B6 +122.4%
Contains more Vitamin KVitamin K +154900%
Contains more CholineCholine +113.3%
Contains more FolateFolate +75.8%
~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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +32.3%
Contains more FatsFats +205.9%
Contains more OtherOther +36.1%
Contains more CarbsCarbs +160.5%
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +759.4%
Contains more Poly. FatPolyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Beetroot DV% diff.
Vitamin K 310µg 0.2µg 258%
Vitamin A 337µg 2µg 37%
Vitamin C 27mg 4.9mg 25%
Copper 0.225mg 0.075mg 17%
Vitamin E 2.5mg 0.04mg 16%
Iron 1.77mg 0.8mg 12%
Folate 62µg 109µg 12%
Vitamin B2 0.162mg 0.04mg 9%
Vitamin B5 0.57mg 0.155mg 8%
Potassium 521mg 325mg 6%
Vitamin B6 0.149mg 0.067mg 6%
Calcium 67mg 16mg 5%
Vitamin B3 1.114mg 0.334mg 5%
Manganese 0.426mg 0.329mg 4%
Vitamin B1 0.067mg 0.031mg 3%
Carbs 3.67g 9.56g 2%
Protein 2.13g 1.61g 1%
Choline 12.8mg 6mg 1%
Monounsaturated fat 0.275g 0.032g 1%
Calories 23kcal 43kcal 1%
Sodium 46mg 78mg 1%
Phosphorus 48mg 40mg 1%
Zinc 0.5mg 0.35mg 1%
Magnesium 26mg 23mg 1%
Fats 0.52g 0.17g 1%
Net carbs 0.87g 6.76g N/A
Sugar 0.87g 6.76g N/A
Fiber 2.8g 2.8g 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.014g 0.027g 0%
Polyunsaturated fat 0.04g 0.06g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Beetroot
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
94%
Coriander
12%
Beetroot
Minerals Daily Need Coverage Score
33%
Coriander
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 5.89g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 32)
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 is cheaper?
Beetroot
Beetroot is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.