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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1618.8% |
| Contains more Poly. FatPolyunsaturated fat | +42.9% |
| Contains less Sat. FatSaturated fat | -14.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
94%
85%
Minerals Daily Need Coverage Score
33%
36%
Comparison summary
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Coriander contains less Sodium (difference - 133mg)
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.002g)
Which food is cheaper?
Chard is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.