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Coriander vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between Coriander and Chinese cabbage

  • Coriander has more Vitamin K, Copper, Vitamin E, Vitamin A, Iron, Manganese, Vitamin B5, Potassium, and Fiber, while Chinese cabbage has more Vitamin C.
  • Coriander's daily need coverage for Vitamin K is 220% higher.
  • Chinese cabbage contains 28 times less Vitamin E than Coriander. Coriander contains 2.5mg of Vitamin E, while Chinese cabbage contains 0.09mg.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Coriander vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +106.7%
Contains more IronIron +121.3%
Contains more CopperCopper +971.4%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +29.7%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +167.9%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +56.7%

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 150% 268% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin AVitamin A +51%
Contains more Vitamin EVitamin E +2677.8%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +131.4%
Contains more Vitamin B3Vitamin B3 +122.8%
Contains more Vitamin B5Vitamin B5 +547.7%
Contains more Vitamin KVitamin K +581.3%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B6Vitamin B6 +30.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~66µg

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +42%
Contains more FatsFats +160%
Contains more CarbsCarbs +68.3%
Contains more OtherOther +83.8%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated Fat -48.1%
Contains more Mono. FatMonounsaturated Fat +1733.3%
Contains more Poly. FatPolyunsaturated fat +140%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Chinese cabbage Opinion
Calories 23kcal 13kcal Coriander
Protein 2.13g 1.5g Coriander
Fats 0.52g 0.2g Coriander
Vitamin C 27mg 45mg Chinese cabbage
Net carbs 0.87g 1.18g Chinese cabbage
Carbs 3.67g 2.18g Coriander
Magnesium 26mg 19mg Coriander
Calcium 67mg 105mg Chinese cabbage
Potassium 521mg 252mg Coriander
Iron 1.77mg 0.8mg Coriander
Sugar 0.87g 1.18g Coriander
Fiber 2.8g 1g Coriander
Copper 0.225mg 0.021mg Coriander
Zinc 0.5mg 0.19mg Coriander
Phosphorus 48mg 37mg Coriander
Sodium 46mg 65mg Coriander
Vitamin A 6748IU 4468IU Coriander
Vitamin A 337µg 223µg Coriander
Vitamin E 2.5mg 0.09mg Coriander
Manganese 0.426mg 0.159mg Coriander
Selenium 0.9µg 0.5µg Coriander
Vitamin B1 0.067mg 0.04mg Coriander
Vitamin B2 0.162mg 0.07mg Coriander
Vitamin B3 1.114mg 0.5mg Coriander
Vitamin B5 0.57mg 0.088mg Coriander
Vitamin B6 0.149mg 0.194mg Chinese cabbage
Vitamin K 310µg 45.5µg Coriander
Folate 62µg 66µg Chinese cabbage
Choline 12.8mg 6.4mg Coriander
Saturated Fat 0.014g 0.027g Coriander
Monounsaturated Fat 0.275g 0.015g Coriander
Polyunsaturated fat 0.04g 0.096g Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Chinese cabbage
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
52%
Chinese cabbage
Minerals Daily Need Coverage Score
33%
Coriander
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.013g)
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?
Chinese cabbage
Chinese cabbage 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.