Coriander vs. Coconut — In-Depth Nutrition Comparison
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How are coriander and coconut different?
- Coriander is higher in vitamin K, vitamin A, vitamin C, vitamin E, and vitamin B2; however, coconut is richer in manganese, fiber, copper, and selenium.
- Daily need coverage for vitamin K for coriander is 258% higher.
- Coriander has less saturated fat.
- Coriander has a lower glycemic index (32) than coconut (59).
Coriander (cilantro) leaves, raw and Nuts, coconut meat, raw are the varieties used in this article.
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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 | +378.6% |
| Contains more PotassiumPotassium | +46.3% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more IronIron | +37.3% |
| Contains more CopperCopper | +93.3% |
| Contains more ZincZinc | +120% |
| Contains more PhosphorusPhosphorus | +135.4% |
| Contains less SodiumSodium | -56.5% |
| Contains more ManganeseManganese | +252.1% |
| Contains more SeleniumSelenium | +1022.2% |
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 | +718.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +941.7% |
| Contains more Vitamin B2Vitamin B2 | +710% |
| Contains more Vitamin B3Vitamin B3 | +106.3% |
| Contains more Vitamin B5Vitamin B5 | +90% |
| Contains more Vitamin B6Vitamin B6 | +175.9% |
| Contains more Vitamin KVitamin K | +154900% |
| Contains more FolateFolate | +138.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 310µg | 0.2µg | 258% |
| Saturated fat | 0.014g | 29.698g | 135% |
| Fats | 0.52g | 33.49g | 51% |
| Manganese | 0.426mg | 1.5mg | 47% |
| Vitamin A | 337µg | 0µg | 37% |
| Vitamin C | 27mg | 3.3mg | 26% |
| Fiber | 2.8g | 9g | 25% |
| Copper | 0.225mg | 0.435mg | 23% |
| Selenium | 0.9µg | 10.1µg | 17% |
| Calories | 23kcal | 354kcal | 17% |
| Vitamin E | 2.5mg | 0.24mg | 15% |
| Vitamin B2 | 0.162mg | 0.02mg | 11% |
| Phosphorus | 48mg | 113mg | 9% |
| Folate | 62µg | 26µg | 9% |
| Iron | 1.77mg | 2.43mg | 8% |
| Vitamin B6 | 0.149mg | 0.054mg | 7% |
| Potassium | 521mg | 356mg | 5% |
| Zinc | 0.5mg | 1.1mg | 5% |
| Calcium | 67mg | 14mg | 5% |
| Vitamin B5 | 0.57mg | 0.3mg | 5% |
| Vitamin B3 | 1.114mg | 0.54mg | 4% |
| Carbs | 3.67g | 15.23g | 4% |
| Monounsaturated fat | 0.275g | 1.425g | 3% |
| Protein | 2.13g | 3.33g | 2% |
| Polyunsaturated fat | 0.04g | 0.366g | 2% |
| Magnesium | 26mg | 32mg | 1% |
| Sodium | 46mg | 20mg | 1% |
| Net carbs | 0.87g | 6.23g | N/A |
| Sugar | 0.87g | 6.23g | N/A |
| Vitamin B1 | 0.067mg | 0.066mg | 0% |
| Choline | 12.8mg | 12.1mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +96.2% |
| Contains more OtherOther | +53.1% |
| Contains more ProteinProtein | +56.3% |
| Contains more FatsFats | +6340.4% |
| Contains more CarbsCarbs | +315% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +418.2% |
| Contains more Poly. FatPolyunsaturated fat | +815% |
