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  6. Coriander vs. Chard raw

Coriander vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between Coriander and Chard raw

  • Coriander has more Folate, Vitamin B5, Vitamin B2, and Copper, however, Chard raw has more Vitamin K, and Magnesium.
  • Chard raw's daily need coverage for Vitamin K is 433% more.
  • Coriander has 4 times more Folate than Chard raw. Coriander has 62µg of Folate, while Chard raw 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 raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +31.4%
Contains more PotassiumPotassium +37.5%
Contains more CopperCopper +25.7%
Contains more ZincZinc +38.9%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +16.4%
Contains more MagnesiumMagnesium +211.5%
~equal in Iron ~1.8mg
~equal in Phosphorus ~46mg
~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% 405% 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 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin E Vitamin E +32.3%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +178.5%
Contains more Vitamin B5Vitamin B5 +231.4%
Contains more Vitamin B6Vitamin B6 +50.5%
Contains more FolateFolate +342.9%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin KVitamin K +167.7%
Contains more CholineCholine +40.6%
~equal in Vitamin A ~6116IU
~equal in Vitamin D ~0µg
~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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +18.3%
Contains more FatsFats +160%
~equal in Carbs ~3.74g
~equal in Water ~92.66g
~equal in Other ~1.6g

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
21% 29% 50%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated Fat -53.3%
Contains more Mono. FatMonounsaturated Fat +587.5%
Contains more Poly. FatPolyunsaturated fat +75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Coriander Chard raw Opinion
Calories 23kcal 19kcal Coriander
Protein 2.13g 1.8g Coriander
Fats 0.52g 0.2g Coriander
Vitamin C 27mg 30mg Chard raw
Net carbs 0.87g 2.14g Chard raw
Carbs 3.67g 3.74g Chard raw
Magnesium 26mg 81mg Chard raw
Calcium 67mg 51mg Coriander
Potassium 521mg 379mg Coriander
Iron 1.77mg 1.8mg Chard raw
Sugar 0.87g 1.1g Coriander
Fiber 2.8g 1.6g Coriander
Copper 0.225mg 0.179mg Coriander
Zinc 0.5mg 0.36mg Coriander
Phosphorus 48mg 46mg Coriander
Sodium 46mg 213mg Coriander
Vitamin A 6748IU 6116IU Coriander
Vitamin A RAE 337µg 306µg Coriander
Vitamin E 2.5mg 1.89mg Coriander
Manganese 0.426mg 0.366mg Coriander
Selenium 0.9µg 0.9µg
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
Vitamin K 310µg 830µg Chard raw
Folate 62µg 14µg Coriander
Choline 12.8mg 18mg Chard raw
Saturated Fat 0.014g 0.03g Coriander
Monounsaturated Fat 0.275g 0.04g Coriander
Polyunsaturated fat 0.04g 0.07g Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
206%
Chard raw
Minerals Daily Need Coverage Score
33%
Coriander
34%
Chard raw

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 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?
Chard raw
Chard raw 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)

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 raw - 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.