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Coriander vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between coriander and falafel

  • Coriander has more vitamin A and vitamin C; however, falafel is higher in iron, phosphorus, magnesium, manganese, zinc, and folate.
  • Coriander covers your daily need for vitamin A, 135% 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.
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +24.1%
Contains less SodiumSodium -84.4%
Contains more MagnesiumMagnesium +215.4%
Contains more PotassiumPotassium +12.3%
Contains more IronIron +93.2%
Contains more CopperCopper +14.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +62.2%
Contains more SeleniumSelenium +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.
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +1587.5%
Contains more Vitamin AVitamin A +33600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.166mg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin B12 ~0µg

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
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 WaterWater +166.3%
Contains more ProteinProtein +524.9%
Contains more FatsFats +3323.1%
Contains more CarbsCarbs +767.6%
Contains more OtherOther +65.3%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +3598.5%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin K 310µg 258%
Vitamin A 337µg 1µg 37%
Vitamin C 27mg 1.6mg 28%
Fats 0.52g 17.8g 27%
Polyunsaturated fat 0.04g 4.16g 27%
Monounsaturated fat 0.275g 10.171g 25%
Protein 2.13g 13.31g 22%
Iron 1.77mg 3.42mg 21%
Phosphorus 48mg 192mg 21%
Vitamin E 2.5mg 17%
Calories 23kcal 333kcal 16%
Magnesium 26mg 82mg 13%
Manganese 0.426mg 0.691mg 12%
Fiber 2.8g 11%
Saturated fat 0.014g 2.383g 11%
Sodium 46mg 294mg 11%
Zinc 0.5mg 1.5mg 9%
Carbs 3.67g 31.84g 9%
Folate 62µg 93µg 8%
Vitamin B1 0.067mg 0.146mg 7%
Vitamin B5 0.57mg 0.292mg 6%
Copper 0.225mg 0.258mg 4%
Potassium 521mg 585mg 2%
Vitamin B6 0.149mg 0.125mg 2%
Choline 12.8mg 2%
Calcium 67mg 54mg 1%
Net carbs 0.87g 31.84g N/A
Sugar 0.87g N/A
Selenium 0.9µg 1µg 0%
Vitamin B2 0.162mg 0.166mg 0%
Vitamin B3 1.114mg 1.044mg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Falafel
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
94%
Coriander
17%
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.