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  6. Coriander vs. Dried fruit

Coriander vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between Coriander and Dried fruit?

  • Coriander is higher in Vitamin K, Vitamin C, Vitamin A, and Folate, yet Dried fruit is higher in Potassium, Fiber, Copper, Vitamin E, Iron, and Vitamin B3.
  • Coriander's daily need coverage for Vitamin K is 256% more.
  • Coriander has 27 times more Vitamin C than Dried fruit. While Coriander has 27mg of Vitamin C, Dried fruit has only 1mg.

We used Coriander (cilantro) leaves, raw and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Coriander vs Dried fruit 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.
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +21.8%
Contains more ZincZinc +28.2%
Contains more ManganeseManganese +81.3%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +123%
Contains more IronIron +50.3%
Contains more CopperCopper +52.4%
Contains more PhosphorusPhosphorus +47.9%
Contains less SodiumSodium -78.3%
Contains more SeleniumSelenium +144.4%

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% 405% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +2600%
Contains more Vitamin AVitamin A +87.2%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin KVitamin K +9900%
Contains more FolateFolate +520%
Contains more Vitamin EVitamin E +73.2%
Contains more Vitamin B3Vitamin B3 +132.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.516mg
~equal in Vitamin B6 ~0.143mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +198.5%
Contains more ProteinProtein +59.2%
Contains more CarbsCarbs +1606.8%
Contains more OtherOther +74.8%
~equal in Fats ~0.51g

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated Fat -17.6%
Contains more Mono. FatMonounsaturated Fat +271.6%
Contains more Poly. FatPolyunsaturated fat +85%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Dried fruit Opinion
Calories 23kcal 241kcal Dried fruit
Protein 2.13g 3.39g Dried fruit
Fats 0.52g 0.51g Coriander
Vitamin C 27mg 1mg Coriander
Net carbs 0.87g 55.34g Dried fruit
Carbs 3.67g 62.64g Dried fruit
Magnesium 26mg 32mg Dried fruit
Calcium 67mg 55mg Coriander
Potassium 521mg 1162mg Dried fruit
Iron 1.77mg 2.66mg Dried fruit
Sugar 0.87g 53.44g Coriander
Fiber 2.8g 7.3g Dried fruit
Copper 0.225mg 0.343mg Dried fruit
Zinc 0.5mg 0.39mg Coriander
Starch 0.35g Dried fruit
Phosphorus 48mg 71mg Dried fruit
Sodium 46mg 10mg Dried fruit
Vitamin A 6748IU 3604IU Coriander
Vitamin A 337µg 180µg Coriander
Vitamin E 2.5mg 4.33mg Dried fruit
Manganese 0.426mg 0.235mg Coriander
Selenium 0.9µg 2.2µg Dried fruit
Vitamin B1 0.067mg 0.015mg Coriander
Vitamin B2 0.162mg 0.074mg Coriander
Vitamin B3 1.114mg 2.589mg Dried fruit
Vitamin B5 0.57mg 0.516mg Coriander
Vitamin B6 0.149mg 0.143mg Coriander
Vitamin K 310µg 3.1µg Coriander
Folate 62µg 10µg Coriander
Choline 12.8mg 13.9mg Dried fruit
Saturated Fat 0.014g 0.017g Coriander
Monounsaturated Fat 0.275g 0.074g Coriander
Polyunsaturated fat 0.04g 0.074g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
Minerals Daily Need Coverage Score
33%
Coriander
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 52.57g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.003g)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.