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  6. Coriander vs. Falafel

Coriander vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between Coriander and Falafel

  • Coriander has more Vitamin A RAE, and Vitamin C, however, Falafel is higher in Iron, Phosphorus, Magnesium, Manganese, Zinc, and Folate.
  • Coriander covers your daily need of Vitamin A RAE 37% more than Falafel.
  • Coriander has 17 times more Vitamin C than Falafel. While Coriander has 27mg of Vitamin C, Falafel has only 1.6mg.
  • Coriander has less Sodium.

These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Falafel, home-prepared.

Infographic

Coriander vs Falafel 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.
Coriander
Coriander
2
:
8
Falafel
Falafel
Contains more Calcium +24.1%
Contains less Sodium -84.4%
Contains more Iron +93.2%
Contains more Magnesium +215.4%
Contains more Phosphorus +300%
Contains more Potassium +12.3%
Contains more Zinc +200%
Contains more Copper +14.7%
Contains more Manganese +62.2%
Contains more Selenium +11.1%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +24.1%
Contains less Sodium -84.4%
Contains more Iron +93.2%
Contains more Magnesium +215.4%
Contains more Phosphorus +300%
Contains more Potassium +12.3%
Contains more Zinc +200%
Contains more Copper +14.7%
Contains more Manganese +62.2%
Contains more Selenium +11.1%

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.
Coriander
Coriander
7
:
3
Falafel
Falafel
Contains more Vitamin A +51807.7%
Contains more Vitamin C +1587.5%
Contains more Vitamin B5 +95.2%
Contains more Vitamin B6 +19.2%
Contains more Vitamin B1 +117.9%
Contains more Folate +50%
Equal in Vitamin B2 - 0.166
Equal in Vitamin B3 - 1.044
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin A +51807.7%
Contains more Vitamin C +1587.5%
Contains more Vitamin B5 +95.2%
Contains more Vitamin B6 +19.2%
Contains more Vitamin B1 +117.9%
Contains more Folate +50%
Equal in Vitamin B2 - 0.166
Equal in Vitamin B3 - 1.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
1
:
4
Falafel
Falafel
Contains more Water +166.3%
Contains more Protein +524.9%
Contains more Fats +3323.1%
Contains more Carbs +767.6%
Contains more Other +65.3%
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Falafel
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more Water +166.3%
Contains more Protein +524.9%
Contains more Fats +3323.1%
Contains more Carbs +767.6%
Contains more Other +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
1
:
2
Falafel
Falafel
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +3598.5%
Contains more Polyunsaturated fat +10300%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +3598.5%
Contains more Polyunsaturated fat +10300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Falafel Opinion
Net carbs 0.87g 31.84g Falafel
Protein 2.13g 13.31g Falafel
Fats 0.52g 17.8g Falafel
Carbs 3.67g 31.84g Falafel
Calories 23kcal 333kcal Falafel
Sugar 0.87g Falafel
Fiber 2.8g Coriander
Calcium 67mg 54mg Coriander
Iron 1.77mg 3.42mg Falafel
Magnesium 26mg 82mg Falafel
Phosphorus 48mg 192mg Falafel
Potassium 521mg 585mg Falafel
Sodium 46mg 294mg Coriander
Zinc 0.5mg 1.5mg Falafel
Copper 0.225mg 0.258mg Falafel
Manganese 0.426mg 0.691mg Falafel
Selenium 0.9µg 1µg Falafel
Vitamin A 6748IU 13IU Coriander
Vitamin A RAE 337µg 1µg Coriander
Vitamin E 2.5mg Coriander
Vitamin C 27mg 1.6mg Coriander
Vitamin B1 0.067mg 0.146mg Falafel
Vitamin B2 0.162mg 0.166mg Falafel
Vitamin B3 1.114mg 1.044mg Coriander
Vitamin B5 0.57mg 0.292mg Coriander
Vitamin B6 0.149mg 0.125mg Coriander
Folate 62µg 93µg Falafel
Vitamin K 310µg Coriander
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel
Saturated Fat 0.014g 2.383g Coriander
Monounsaturated Fat 0.275g 10.171g Falafel
Polyunsaturated fat 0.04g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Falafel
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
126%
Coriander
18%
Falafel
Minerals Daily Need Coverage Score
33%
Coriander
60%
Falafel

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 248mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 2.369g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 1)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $2)
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)

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.