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  6. Coriander vs. Cauliflower

Coriander vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between coriander and cauliflower

  • Coriander has more vitamin K, vitamin A, copper, iron, vitamin E, manganese, vitamin B2, and potassium; however, cauliflower is richer in vitamin C and choline.
  • Coriander covers your daily vitamin K needs 245% more than cauliflower.

Specific food types used in this comparison are Coriander (cilantro) leaves, raw and Cauliflower, raw.

Infographic

Coriander vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +204.5%
Contains more PotassiumPotassium +74.2%
Contains more IronIron +321.4%
Contains more CopperCopper +476.9%
Contains more ZincZinc +85.2%
Contains more ManganeseManganese +174.8%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -34.8%
~equal in Phosphorus ~44mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3025%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +119.7%
Contains more Vitamin KVitamin K +1900%
Contains more Vitamin CVitamin C +78.5%
Contains more Vitamin B5Vitamin B5 +17%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more CholineCholine +246.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Coriander Cauliflower DV% diff.
Vitamin K 310µg 15.5µg 245%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 48.2mg 24%
Copper 0.225mg 0.039mg 21%
Iron 1.77mg 0.42mg 17%
Vitamin E 2.5mg 0.08mg 16%
Manganese 0.426mg 0.155mg 12%
Vitamin B2 0.162mg 0.06mg 8%
Potassium 521mg 299mg 7%
Choline 12.8mg 44.3mg 6%
Calcium 67mg 22mg 5%
Vitamin B3 1.114mg 0.507mg 4%
Vitamin B6 0.149mg 0.184mg 3%
Magnesium 26mg 15mg 3%
Fiber 2.8g 2g 3%
Zinc 0.5mg 0.27mg 2%
Vitamin B5 0.57mg 0.667mg 2%
Phosphorus 48mg 44mg 1%
Sodium 46mg 30mg 1%
Monounsaturated fat 0.275g 0.034g 1%
Fructose 0.97g 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B1 0.067mg 0.05mg 1%
Folate 62µg 57µg 1%
Saturated fat 0.014g 0.13g 1%
Calories 23kcal 25kcal 0%
Protein 2.13g 1.92g 0%
Fats 0.52g 0.28g 0%
Carbs 3.67g 4.97g 0%
Net carbs 0.87g 2.97g N/A
Sugar 0.87g 1.91g N/A
Polyunsaturated fat 0.04g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +85.7%
Contains more OtherOther +93.4%
Contains more CarbsCarbs +35.4%
~equal in Protein ~1.92g
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +708.8%
Contains more Poly. FatPolyunsaturated fat +29%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.