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Coriander vs. Corn grain — In-Depth Nutrition Comparison

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How are Coriander and Corn grain different?

  • Coriander is higher in Vitamin K, Vitamin A RAE, and Vitamin C, however, Corn grain is richer in Vitamin B6, Selenium, Vitamin B1, Magnesium, Phosphorus, Fiber, and Vitamin B3.
  • Daily need coverage for Vitamin K from Coriander is 258% higher.

Coriander (cilantro) leaves, raw and Corn grain, yellow are the varieties used in this article.

Infographic

Coriander vs Corn grain 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.
Contains more Calcium +857.1%
Contains more Potassium +81.5%
Contains more Iron +53.1%
Contains more Magnesium +388.5%
Contains more Phosphorus +337.5%
Contains less Sodium -23.9%
Contains more Zinc +342%
Contains more Copper +39.6%
Contains more Manganese +13.8%
Contains more Selenium +1622.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Contains more Calcium +857.1%
Contains more Potassium +81.5%
Contains more Iron +53.1%
Contains more Magnesium +388.5%
Contains more Phosphorus +337.5%
Contains less Sodium -23.9%
Contains more Zinc +342%
Contains more Copper +39.6%
Contains more Manganese +13.8%
Contains more Selenium +1622.2%

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 A +3053.3%
Contains more Vitamin E +410.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.4%
Contains more Folate +226.3%
Contains more Vitamin K +103233.3%
Contains more Vitamin B1 +474.6%
Contains more Vitamin B2 +24.1%
Contains more Vitamin B3 +225.6%
Contains more Vitamin B6 +317.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 7% 776%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 0% 1%
Contains more Vitamin A +3053.3%
Contains more Vitamin E +410.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.4%
Contains more Folate +226.3%
Contains more Vitamin K +103233.3%
Contains more Vitamin B1 +474.6%
Contains more Vitamin B2 +24.1%
Contains more Vitamin B3 +225.6%
Contains more Vitamin B6 +317.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +789.2%
Contains more Other +21.5%
Contains more Protein +342.3%
Contains more Fats +811.5%
Contains more Carbs +1923.4%
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more Water +789.2%
Contains more Other +21.5%
Contains more Protein +342.3%
Contains more Fats +811.5%
Contains more Carbs +1923.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +354.9%
Contains more Polyunsaturated fat +5307.5%
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +354.9%
Contains more Polyunsaturated fat +5307.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Corn grain Opinion
Net carbs 0.87g 66.96g Corn grain
Protein 2.13g 9.42g Corn grain
Fats 0.52g 4.74g Corn grain
Carbs 3.67g 74.26g Corn grain
Calories 23kcal 365kcal Corn grain
Sugar 0.87g 0.64g Corn grain
Fiber 2.8g 7.3g Corn grain
Calcium 67mg 7mg Coriander
Iron 1.77mg 2.71mg Corn grain
Magnesium 26mg 127mg Corn grain
Phosphorus 48mg 210mg Corn grain
Potassium 521mg 287mg Coriander
Sodium 46mg 35mg Corn grain
Zinc 0.5mg 2.21mg Corn grain
Copper 0.225mg 0.314mg Corn grain
Manganese 0.426mg 0.485mg Corn grain
Selenium 0.9µg 15.5µg Corn grain
Vitamin A 6748IU 214IU Coriander
Vitamin A RAE 337µg 11µg Coriander
Vitamin E 2.5mg 0.49mg Coriander
Vitamin C 27mg 0mg Coriander
Vitamin B1 0.067mg 0.385mg Corn grain
Vitamin B2 0.162mg 0.201mg Corn grain
Vitamin B3 1.114mg 3.627mg Corn grain
Vitamin B5 0.57mg 0.424mg Coriander
Vitamin B6 0.149mg 0.622mg Corn grain
Folate 62µg 19µg Coriander
Choline 12.8mg Coriander
Vitamin K 310µg 0.3µg Coriander
Tryptophan 0.067mg Corn grain
Threonine 0.354mg Corn grain
Isoleucine 0.337mg Corn grain
Leucine 1.155mg Corn grain
Lysine 0.265mg Corn grain
Methionine 0.197mg Corn grain
Phenylalanine 0.463mg Corn grain
Valine 0.477mg Corn grain
Histidine 0.287mg Corn grain
Saturated Fat 0.014g 0.667g Coriander
Monounsaturated Fat 0.275g 1.251g Corn grain
Polyunsaturated fat 0.04g 2.163g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Corn grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
117%
Coriander
32%
Corn grain
Minerals Daily Need Coverage Score
33%
Coriander
63%
Corn grain

Comparison summary

Which food is lower in Sugar?
Corn grain
Corn grain is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Corn grain
Corn grain contains less Sodium (difference - 11mg)
Which food is cheaper?
Corn grain
Corn grain is cheaper (difference - $2)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.653g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.