Coriander vs. Dates — In-Depth Nutrition Comparison
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Important differences between coriander and dates
- Coriander has more vitamin K, vitamin A, vitamin C, vitamin E, folate, iron, vitamin B2, and manganese; however, dates have more fiber.
- Coriander's daily need coverage for vitamin K is 256% more.
- Coriander has 675 times more vitamin A than dates. Coriander has 6748IU of vitamin A, while dates have 10IU.
The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Dates, deglet noor.
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 | +71.8% |
| Contains more IronIron | +73.5% |
| Contains more ZincZinc | +72.4% |
| Contains more ManganeseManganese | +62.6% |
| Contains more MagnesiumMagnesium | +65.4% |
| Contains more PotassiumPotassium | +25.9% |
| Contains more PhosphorusPhosphorus | +29.2% |
| Contains less SodiumSodium | -95.7% |
| Contains more SeleniumSelenium | +233.3% |
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 | +6650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4900% |
| Contains more Vitamin B1Vitamin B1 | +28.8% |
| Contains more Vitamin B2Vitamin B2 | +145.5% |
| Contains more Vitamin KVitamin K | +11381.5% |
| Contains more FolateFolate | +226.3% |
| Contains more CholineCholine | +103.2% |
| Contains more Vitamin B3Vitamin B3 | +14.4% |
| Contains more Vitamin B6Vitamin B6 | +10.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +349.1% |
| Contains more ProteinProtein | +15% |
| Contains more CarbsCarbs | +1944.4% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.3% |
| Contains more Mono. FatMonounsaturated fat | +663.9% |
| Contains more Poly. FatPolyunsaturated fat | +110.5% |
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 Sodium |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 310µg | 2.7µg | 256% |
| Vitamin A | 337µg | 0µg | 37% |
| Vitamin C | 27mg | 0.4mg | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 3.67g | 75.03g | 24% |
| Fiber | 2.8g | 8g | 21% |
| Vitamin E | 2.5mg | 0.05mg | 16% |
| Calories | 23kcal | 282kcal | 13% |
| Folate | 62µg | 19µg | 11% |
| Iron | 1.77mg | 1.02mg | 9% |
| Manganese | 0.426mg | 0.262mg | 7% |
| Vitamin B2 | 0.162mg | 0.066mg | 7% |
| Potassium | 521mg | 656mg | 4% |
| Magnesium | 26mg | 43mg | 4% |
| Selenium | 0.9µg | 3µg | 4% |
| Calcium | 67mg | 39mg | 3% |
| Copper | 0.225mg | 0.206mg | 2% |
| Zinc | 0.5mg | 0.29mg | 2% |
| Phosphorus | 48mg | 62mg | 2% |
| Sodium | 46mg | 2mg | 2% |
| Monounsaturated fat | 0.275g | 0.036g | 1% |
| Choline | 12.8mg | 6.3mg | 1% |
| Vitamin B6 | 0.149mg | 0.165mg | 1% |
| Vitamin B1 | 0.067mg | 0.052mg | 1% |
| Protein | 2.13g | 2.45g | 1% |
| Vitamin B3 | 1.114mg | 1.274mg | 1% |
| Fats | 0.52g | 0.39g | 0% |
| Net carbs | 0.87g | 67.03g | N/A |
| Sugar | 0.87g | 63.35g | N/A |
| Vitamin B5 | 0.57mg | 0.589mg | 0% |
| Saturated fat | 0.014g | 0.032g | 0% |
| Polyunsaturated fat | 0.04g | 0.019g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 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%
12%
Minerals Daily Need Coverage Score
33%
29%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 44mg)
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 62.48g)
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2)
Which food is richer in minerals?
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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.