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Coriander vs. Rapini — In-Depth Nutrition Comparison

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Differences between coriander and rapini

  • Coriander has more vitamin A, vitamin K, copper, potassium, vitamin C, and vitamin E, while rapini has more vitamin B1 and folate.
  • Coriander's daily need coverage for vitamin A is 83% higher.
  • Rapini contains 5 times less copper than coriander. Coriander contains 0.225mg of copper, while rapini contains 0.042mg.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Broccoli raab, raw.

Infographic

Coriander vs Rapini 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%
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +165.8%
Contains more CopperCopper +435.7%
Contains more CalciumCalcium +61.2%
Contains more IronIron +20.9%
Contains more ZincZinc +54%
Contains more PhosphorusPhosphorus +52.1%
Contains less SodiumSodium -28.3%
Contains more SeleniumSelenium +11.1%
~equal in Manganese ~0.395mg

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%
Rapini
4
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +33.7%
Contains more Vitamin AVitamin A +157.3%
Contains more Vitamin EVitamin E +54.3%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B5Vitamin B5 +77%
Contains more Vitamin KVitamin K +38.4%
Contains more Vitamin B1Vitamin B1 +141.8%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more FolateFolate +33.9%
Contains more CholineCholine +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Rapini DV% diff.
Vitamin K 310µg 224µg 72%
Vitamin A 337µg 131µg 23%
Copper 0.225mg 0.042mg 20%
Potassium 521mg 196mg 10%
Vitamin B1 0.067mg 0.162mg 8%
Vitamin C 27mg 20.2mg 8%
Vitamin E 2.5mg 1.62mg 6%
Iron 1.77mg 2.14mg 5%
Folate 62µg 83µg 5%
Vitamin B5 0.57mg 0.322mg 5%
Phosphorus 48mg 73mg 4%
Calcium 67mg 108mg 4%
Vitamin B2 0.162mg 0.129mg 3%
Zinc 0.5mg 0.77mg 2%
Protein 2.13g 3.17g 2%
Vitamin B6 0.149mg 0.171mg 2%
Manganese 0.426mg 0.395mg 1%
Choline 12.8mg 18.3mg 1%
Polyunsaturated fat 0.04g 0.13g 1%
Sodium 46mg 33mg 1%
Magnesium 26mg 22mg 1%
Monounsaturated fat 0.275g 0.026g 1%
Vitamin B3 1.114mg 1.221mg 1%
Calories 23kcal 22kcal 0%
Fats 0.52g 0.49g 0%
Carbs 3.67g 2.85g 0%
Net carbs 0.87g 0.15g N/A
Sugar 0.87g 0.38g N/A
Fiber 2.8g 2.7g 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.014g 0.05g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 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
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +28.8%
Contains more OtherOther +56.4%
Contains more ProteinProtein +48.8%
~equal in Fats ~0.49g
~equal in Water ~92.55g

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +957.7%
Contains more Poly. FatPolyunsaturated fat +225%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.