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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.
  • 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.
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%
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +103%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +490%
Contains more CopperCopper +400%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +37.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +197.9%
Contains more SeleniumSelenium +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.
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%
Carrot
1
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 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +357.6%
Contains more Vitamin EVitamin E +278.8%
Contains more Vitamin B2Vitamin B2 +179.3%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +108.8%
Contains more Vitamin KVitamin K +2248.5%
Contains more FolateFolate +226.3%
Contains more CholineCholine +45.5%
Contains more Vitamin AVitamin A +147.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B6 ~0.138mg
~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
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +129%
Contains more FatsFats +116.7%
Contains more OtherOther +53.1%
Contains more CarbsCarbs +161%
~equal in Water ~88.29g

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
Carrot
1
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated Fat -62.2%
Contains more Mono. FatMonounsaturated Fat +1864.3%
Contains more Poly. FatPolyunsaturated 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
Calories 23kcal 41kcal Carrot
Protein 2.13g 0.93g Coriander
Fats 0.52g 0.24g Coriander
Vitamin C 27mg 5.9mg Coriander
Net carbs 0.87g 6.78g Carrot
Carbs 3.67g 9.58g Carrot
Magnesium 26mg 12mg Coriander
Calcium 67mg 33mg Coriander
Potassium 521mg 320mg Coriander
Iron 1.77mg 0.3mg Coriander
Sugar 0.87g 4.74g Coriander
Fiber 2.8g 2.8g
Copper 0.225mg 0.045mg Coriander
Zinc 0.5mg 0.24mg Coriander
Starch 1.43g Carrot
Phosphorus 48mg 35mg Coriander
Sodium 46mg 69mg Coriander
Vitamin A 6748IU 16706IU Carrot
Vitamin A 337µg 835µg Carrot
Vitamin E 2.5mg 0.66mg Coriander
Manganese 0.426mg 0.143mg Coriander
Selenium 0.9µg 0.1µg 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
Vitamin K 310µg 13.2µg Coriander
Folate 62µg 19µg Coriander
Choline 12.8mg 8.8mg Coriander
Saturated Fat 0.014g 0.037g Coriander
Monounsaturated Fat 0.275g 0.014g Coriander
Polyunsaturated fat 0.04g 0.117g Carrot
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
Fructose 0.55g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Carrot
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
117%
Coriander
91%
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.