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Coriander vs. Garden asparagus — In-Depth Nutrition Comparison

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What are the main differences between Coriander and Garden asparagus?

  • Coriander is richer in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Potassium, Vitamin E , and Vitamin B5, yet Garden asparagus is richer in Vitamin B1.
  • Coriander's daily need coverage for Vitamin K is 224% higher.
  • Coriander has 9 times more Vitamin A RAE than Garden asparagus. Coriander has 337µg of Vitamin A RAE, while Garden asparagus has 38µg.

We used Coriander (cilantro) leaves, raw and Asparagus, raw types in this comparison.

Infographic

Coriander vs Garden asparagus 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.
Contains more Calcium +179.2%
Contains more Magnesium +85.7%
Contains more Potassium +157.9%
Contains more Copper +19%
Contains more Manganese +169.6%
Contains more Iron +20.9%
Contains less Sodium -95.7%
Contains more Selenium +155.6%
Equal in Phosphorus - 52
Equal in Zinc - 0.54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +179.2%
Contains more Magnesium +85.7%
Contains more Potassium +157.9%
Contains more Copper +19%
Contains more Manganese +169.6%
Contains more Iron +20.9%
Contains less Sodium -95.7%
Contains more Selenium +155.6%
Equal in Phosphorus - 52
Equal in Zinc - 0.54

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 A +792.6%
Contains more Vitamin E +121.2%
Contains more Vitamin C +382.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +108%
Contains more Vitamin B6 +63.7%
Contains more Folate +19.2%
Contains more Vitamin K +645.2%
Contains more Vitamin B1 +113.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +792.6%
Contains more Vitamin E +121.2%
Contains more Vitamin C +382.1%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +108%
Contains more Vitamin B6 +63.7%
Contains more Folate +19.2%
Contains more Vitamin K +645.2%
Contains more Vitamin B1 +113.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +333.3%
Contains more Other +153.4%
Equal in Protein - 2.2
Equal in Carbs - 3.88
Equal in Water - 93.22
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +333.3%
Contains more Other +153.4%
Equal in Protein - 2.2
Equal in Carbs - 3.88
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +25%
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Garden asparagus Opinion
Net carbs 0.87g 1.78g Garden asparagus
Protein 2.13g 2.2g Garden asparagus
Fats 0.52g 0.12g Coriander
Carbs 3.67g 3.88g Garden asparagus
Calories 23kcal 20kcal Coriander
Fructose 1g Garden asparagus
Sugar 0.87g 1.88g Coriander
Fiber 2.8g 2.1g Coriander
Calcium 67mg 24mg Coriander
Iron 1.77mg 2.14mg Garden asparagus
Magnesium 26mg 14mg Coriander
Phosphorus 48mg 52mg Garden asparagus
Potassium 521mg 202mg Coriander
Sodium 46mg 2mg Garden asparagus
Zinc 0.5mg 0.54mg Garden asparagus
Copper 0.225mg 0.189mg Coriander
Manganese 0.426mg 0.158mg Coriander
Selenium 0.9µg 2.3µg Garden asparagus
Vitamin A 6748IU 756IU Coriander
Vitamin A RAE 337µg 38µg Coriander
Vitamin E 2.5mg 1.13mg Coriander
Vitamin C 27mg 5.6mg Coriander
Vitamin B1 0.067mg 0.143mg Garden asparagus
Vitamin B2 0.162mg 0.141mg Coriander
Vitamin B3 1.114mg 0.978mg Coriander
Vitamin B5 0.57mg 0.274mg Coriander
Vitamin B6 0.149mg 0.091mg Coriander
Folate 62µg 52µg Coriander
Vitamin K 310µg 41.6µg Coriander
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.014g 0.04g Coriander
Monounsaturated Fat 0.275g 0g Coriander
Polyunsaturated fat 0.04g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Garden asparagus
Minerals Daily Need Coverage Score
33%
Coriander
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 44mg)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.026g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.