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Coriander vs Chard - In-Depth Nutrition Comparison

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Important differences between Coriander and Chard

  • Coriander has more Folate, Vitamin B5, Vitamin B2, and Copper, however Chard has more Vitamin K, and Magnesium.
  • Chard's daily need coverage for Vitamin K is 433% more.
  • Coriander has 4 times more Folate than Chard. Coriander has 62µg of Folate, while Chard has 14µg.
  • Coriander is lower in Sodium.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Chard, swiss, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains less Sodium -78.4%
Contains more Zinc +38.9%
Contains more Copper +25.7%
Contains more Magnesium +211.5%
Equal in Iron - 1.8
Equal in Phosphorus - 46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains less Sodium -78.4%
Contains more Zinc +38.9%
Contains more Copper +25.7%
Contains more Magnesium +211.5%
Equal in Iron - 1.8
Equal in Phosphorus - 46

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Chard
Contains more Vitamin A +10.3%
Contains more Vitamin E +32.3%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +231.4%
Contains more Vitamin B6 +50.5%
Contains more Folate +342.9%
Contains more Vitamin C +11.1%
Contains more Vitamin K +167.7%
Equal in Vitamin A - 6116
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin A +10.3%
Contains more Vitamin E +32.3%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +231.4%
Contains more Vitamin B6 +50.5%
Contains more Folate +342.9%
Contains more Vitamin C +11.1%
Contains more Vitamin K +167.7%
Equal in Vitamin A - 6116

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Chard
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coriander Chard Opinion
Net carbs 0.87g 2.14g Chard
Protein 2.13g 1.8g Coriander
Fats 0.52g 0.2g Coriander
Carbs 3.67g 3.74g Chard
Calories 23kcal 19kcal Coriander
Starch g g
Fructose g g
Sugar 0.87g 1.1g Coriander
Fiber 2.8g 1.6g Coriander
Calcium 67mg 51mg Coriander
Iron 1.77mg 1.8mg Chard
Magnesium 26mg 81mg Chard
Phosphorus 48mg 46mg Coriander
Potassium 521mg 379mg Coriander
Sodium 46mg 213mg Coriander
Zinc 0.5mg 0.36mg Coriander
Copper 0.225mg 0.179mg Coriander
Vitamin A 6748IU 6116IU Coriander
Vitamin E 2.5mg 1.89mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 30mg Chard
Vitamin B1 0.067mg 0.04mg Coriander
Vitamin B2 0.162mg 0.09mg Coriander
Vitamin B3 1.114mg 0.4mg Coriander
Vitamin B5 0.57mg 0.172mg Coriander
Vitamin B6 0.149mg 0.099mg Coriander
Folate 62µg 14µg Coriander
Vitamin B12 0µg 0µg
Vitamin K 310µg 830µg Chard
Tryptophan mg 0.017mg Chard
Threonine mg 0.083mg Chard
Isoleucine mg 0.147mg Chard
Leucine mg 0.13mg Chard
Lysine mg 0.099mg Chard
Methionine mg 0.019mg Chard
Phenylalanine mg 0.11mg Chard
Valine mg 0.11mg Chard
Histidine mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.03g Coriander
Monounsaturated Fat 0.275g 0.04g Coriander
Polyunsaturated fat 0.04g 0.07g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
126
Coriander
222
Chard
Mineral Summary Score
33
Coriander
36
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Coriander
11%
Chard
Carbohydrates
4%
Coriander
4%
Chard
Fats
2%
Coriander
1%
Chard

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 167mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.016g)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is cheaper?
Chard
Chard is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169991/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.