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Coriander vs. Chard — In-Depth Nutrition Comparison

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Summary of differences between coriander and chard

  • Coriander has more folate, vitamin A, vitamin C, vitamin B5, copper, and vitamin B2; however, chard is higher in vitamin K, magnesium, and iron.
  • Chard covers your daily need for vitamin K, 14% more than coriander.
  • Coriander has 7 times more folate than chard. While coriander has 62µg of folate, chard has only 9µg.
  • Coriander has less sodium.

These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Coriander vs Chard 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%
Chard
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CalciumCalcium +15.5%
Contains more CopperCopper +38%
Contains more ZincZinc +51.5%
Contains more PhosphorusPhosphorus +45.5%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +27.5%
Contains more MagnesiumMagnesium +230.8%
Contains more IronIron +27.7%
~equal in Potassium ~549mg
~equal in Selenium ~0.9µg

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%
Chard
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +32.3%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B3Vitamin B3 +209.4%
Contains more Vitamin B5Vitamin B5 +249.7%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more FolateFolate +588.9%
Contains more CholineCholine +124.2%
~equal in Vitamin A ~306µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~327.3µg

All nutrients comparison - raw data values

Nutrient Coriander Chard DV% diff.
Vitamin K 310µg 327.3µg 14%
Magnesium 26mg 86mg 14%
Folate 62µg 9µg 13%
Vitamin C 27mg 18mg 10%
Vitamin B5 0.57mg 0.163mg 8%
Copper 0.225mg 0.163mg 7%
Sodium 46mg 179mg 6%
Iron 1.77mg 2.26mg 6%
Vitamin B2 0.162mg 0.086mg 6%
Vitamin B3 1.114mg 0.36mg 5%
Vitamin B6 0.149mg 0.085mg 5%
Manganese 0.426mg 0.334mg 4%
Vitamin E 2.5mg 1.89mg 4%
Vitamin A 337µg 306µg 3%
Choline 12.8mg 28.7mg 3%
Vitamin B1 0.067mg 0.034mg 3%
Fiber 2.8g 2.1g 3%
Phosphorus 48mg 33mg 2%
Zinc 0.5mg 0.33mg 2%
Calcium 67mg 58mg 1%
Fats 0.52g 0.08g 1%
Protein 2.13g 1.88g 1%
Monounsaturated fat 0.275g 0.016g 1%
Potassium 521mg 549mg 1%
Calories 23kcal 20kcal 0%
Carbs 3.67g 4.13g 0%
Net carbs 0.87g 2.03g N/A
Sugar 0.87g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.014g 0.012g 0%
Polyunsaturated fat 0.04g 0.028g 0%
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 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
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +13.3%
Contains more FatsFats +550%
Contains more OtherOther +16.7%
Contains more CarbsCarbs +12.5%
~equal in Water ~92.65g

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
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +1618.8%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated fat -14.3%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.