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.
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.
| 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% |
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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 |
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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%
8%
Minerals Daily Need Coverage Score
33%
63%
Comparison summary
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 5.36g)
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 29.684g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 27)
Which food is cheaper?
Coriander is cheaper (difference - $0.6)
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)