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  6. Coriander vs. Carrot

Coriander vs. Carrot — In-Depth Nutrition Comparison

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How are Coriander and Carrot different?

  • Coriander is higher in Vitamin K, Vitamin C, Copper, Iron, Manganese, Vitamin E , Folate, Vitamin B2, and Vitamin B5, however, Carrot is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin K from Coriander is 247% higher.
  • Coriander contains 6 times more Iron than Carrot. While Coriander contains 1.77mg of Iron, Carrot contains only 0.3mg.

Coriander (cilantro) leaves, raw and Carrots, raw are the varieties used in this article.

Infographic

Coriander vs Carrot 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
10
:
0
Carrot
Carrot
Contains more Calcium +103%
Contains more Iron +490%
Contains more Magnesium +116.7%
Contains more Phosphorus +37.1%
Contains more Potassium +62.8%
Contains less Sodium -33.3%
Contains more Zinc +108.3%
Contains more Copper +400%
Contains more Manganese +197.9%
Contains more Selenium +800%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +103%
Contains more Iron +490%
Contains more Magnesium +116.7%
Contains more Phosphorus +37.1%
Contains more Potassium +62.8%
Contains less Sodium -33.3%
Contains more Zinc +108.3%
Contains more Copper +400%
Contains more Manganese +197.9%
Contains more Selenium +800%

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
Carrot
Carrot
Contains more Vitamin E +278.8%
Contains more Vitamin C +357.6%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +108.8%
Contains more Folate +226.3%
Contains more Vitamin K +2248.5%
Contains more Vitamin A +147.6%
Equal in Vitamin B1 - 0.066
Equal in Vitamin B6 - 0.138
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +278.8%
Contains more Vitamin C +357.6%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +108.8%
Contains more Folate +226.3%
Contains more Vitamin K +2248.5%
Contains more Vitamin A +147.6%
Equal in Vitamin B1 - 0.066
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
4
:
1
Carrot
Carrot
Contains more Protein +129%
Contains more Fats +116.7%
Contains more Other +53.1%
Contains more Carbs +161%
Equal in Water - 88.29
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +129%
Contains more Fats +116.7%
Contains more Other +53.1%
Contains more Carbs +161%
Equal in Water - 88.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Carrot
Carrot
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +1864.3%
Contains more Polyunsaturated fat +192.5%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +1864.3%
Contains more Polyunsaturated fat +192.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Carrot
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 Carrot Opinion
Net carbs 0.87g 6.78g Carrot
Protein 2.13g 0.93g Coriander
Fats 0.52g 0.24g Coriander
Carbs 3.67g 9.58g Carrot
Calories 23kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 0.87g 4.74g Coriander
Fiber 2.8g 2.8g
Calcium 67mg 33mg Coriander
Iron 1.77mg 0.3mg Coriander
Magnesium 26mg 12mg Coriander
Phosphorus 48mg 35mg Coriander
Potassium 521mg 320mg Coriander
Sodium 46mg 69mg Coriander
Zinc 0.5mg 0.24mg Coriander
Copper 0.225mg 0.045mg Coriander
Manganese 0.426mg 0.143mg Coriander
Selenium 0.9µg 0.1µg Coriander
Vitamin A 6748IU 16706IU Carrot
Vitamin A RAE 337µg 835µg Carrot
Vitamin E 2.5mg 0.66mg Coriander
Vitamin C 27mg 5.9mg Coriander
Vitamin B1 0.067mg 0.066mg Coriander
Vitamin B2 0.162mg 0.058mg Coriander
Vitamin B3 1.114mg 0.983mg Coriander
Vitamin B5 0.57mg 0.273mg Coriander
Vitamin B6 0.149mg 0.138mg Coriander
Folate 62µg 19µg Coriander
Vitamin K 310µg 13.2µg Coriander
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.014g 0.037g Coriander
Monounsaturated Fat 0.275g 0.014g Coriander
Polyunsaturated fat 0.04g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
126%
Coriander
98%
Carrot
Minerals Daily Need Coverage Score
33%
Coriander
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.87g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 7)
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?
Carrot
Carrot is cheaper (difference - $1.6)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.