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Coriander vs. Dandelion greens — In-Depth Nutrition Comparison

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Important differences between coriander and dandelion greens

  • Coriander has more vitamin B5 and folate; however, dandelion greens have more vitamin K, vitamin A, iron, calcium, vitamin B1, vitamin C, vitamin B6, and vitamin B2.
  • Dandelion greens' daily need coverage for vitamin K is 390% more.
  • Coriander has 7 times more vitamin B5 than dandelion greens. Coriander has 0.57mg of vitamin B5, while dandelion greens have 0.084mg.

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

Infographic

Coriander vs Dandelion greens 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.
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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more PotassiumPotassium +31.2%
Contains more CopperCopper +31.6%
Contains more ZincZinc +22%
Contains less SodiumSodium -39.5%
Contains more ManganeseManganese +24.6%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +179.1%
Contains more IronIron +75.1%
Contains more PhosphorusPhosphorus +37.5%

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% 112% 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 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B5Vitamin B5 +578.6%
Contains more FolateFolate +129.6%
Contains more Vitamin CVitamin C +29.6%
Contains more Vitamin AVitamin A +50.7%
Contains more Vitamin EVitamin E +37.6%
Contains more Vitamin B1Vitamin B1 +183.6%
Contains more Vitamin B2Vitamin B2 +60.5%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more Vitamin KVitamin K +151.1%
Contains more CholineCholine +175.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Dandelion greens DV% diff.
Vitamin K 310µg 778.4µg 390%
Vitamin A 337µg 508µg 19%
Iron 1.77mg 3.1mg 17%
Calcium 67mg 187mg 12%
Vitamin B1 0.067mg 0.19mg 10%
Vitamin B5 0.57mg 0.084mg 10%
Vitamin C 27mg 35mg 9%
Folate 62µg 27µg 9%
Vitamin B2 0.162mg 0.26mg 8%
Vitamin B6 0.149mg 0.251mg 8%
Copper 0.225mg 0.171mg 6%
Vitamin E 2.5mg 3.44mg 6%
Potassium 521mg 397mg 4%
Choline 12.8mg 35.3mg 4%
Manganese 0.426mg 0.342mg 4%
Phosphorus 48mg 66mg 3%
Fiber 2.8g 3.5g 3%
Polyunsaturated fat 0.04g 0.306g 2%
Magnesium 26mg 36mg 2%
Carbs 3.67g 9.2g 2%
Vitamin B3 1.114mg 0.806mg 2%
Saturated fat 0.014g 0.17g 1%
Monounsaturated fat 0.275g 0.014g 1%
Calories 23kcal 45kcal 1%
Selenium 0.9µg 0.5µg 1%
Protein 2.13g 2.7g 1%
Zinc 0.5mg 0.41mg 1%
Sodium 46mg 76mg 1%
Fats 0.52g 0.7g 0%
Net carbs 0.87g 5.7g N/A
Sugar 0.87g 0.71g N/A

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
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +26.8%
Contains more FatsFats +34.6%
Contains more CarbsCarbs +150.7%
Contains more OtherOther +22.4%
~equal in Water ~85.6g

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
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +1864.3%
Contains more Poly. FatPolyunsaturated fat +665%

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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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.