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Coriander vs. Graham cracker — In-Depth Nutrition Comparison

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How are coriander and graham cracker different?

  • Coriander is richer in vitamin K, vitamin A, and vitamin C, while graham cracker is higher in manganese, iron, vitamin B3, phosphorus, vitamin B1, and vitamin B2.
  • Coriander covers your daily need for vitamin K, 246% more than graham cracker.
  • Coriander is lower in sodium.
  • Graham cracker has a higher glycemic index (74) than coriander (32).

Coriander (cilantro) leaves, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Coriander vs Graham cracker 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.
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +206.5%
Contains more CopperCopper +32.4%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +14.9%
Contains more IronIron +113.6%
Contains more ZincZinc +92%
Contains more PhosphorusPhosphorus +285.4%
Contains more ManganeseManganese +139.2%
Contains more SeleniumSelenium +600%

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +65.6%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin KVitamin K +2067.8%
Contains more CholineCholine +116.9%
Contains more Vitamin B1Vitamin B1 +295.5%
Contains more Vitamin B2Vitamin B2 +95.7%
Contains more Vitamin B3Vitamin B3 +298.5%
Contains more FolateFolate +46.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.156mg
~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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2620.1%
Contains more ProteinProtein +214.1%
Contains more FatsFats +1938.5%
Contains more CarbsCarbs +2016.1%
Contains more OtherOther +12.9%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +812.4%
Contains more Poly. FatPolyunsaturated fat +13370%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Graham cracker DV% diff.
Vitamin K 310µg 14.3µg 246%
Vitamin A 337µg 0µg 37%
Polyunsaturated fat 0.04g 5.388g 36%
Vitamin C 27mg 0mg 30%
Manganese 0.426mg 1.019mg 26%
Iron 1.77mg 3.78mg 25%
Carbs 3.67g 77.66g 25%
Vitamin B3 1.114mg 4.439mg 21%
Phosphorus 48mg 185mg 20%
Calories 23kcal 430kcal 20%
Starch 46.56g 19%
Sodium 46mg 459mg 18%
Vitamin B1 0.067mg 0.265mg 17%
Fats 0.52g 10.6g 16%
Vitamin B2 0.162mg 0.317mg 12%
Potassium 521mg 170mg 10%
Selenium 0.9µg 6.3µg 10%
Protein 2.13g 6.69g 9%
Saturated fat 0.014g 1.633g 7%
Folate 62µg 91µg 7%
Vitamin E 2.5mg 1.51mg 7%
Monounsaturated fat 0.275g 2.509g 6%
Copper 0.225mg 0.17mg 6%
Zinc 0.5mg 0.96mg 4%
Magnesium 26mg 40mg 3%
Vitamin B5 0.57mg 0.42mg 3%
Fiber 2.8g 3.4g 2%
Calcium 67mg 77mg 1%
Vitamin B6 0.149mg 0.156mg 1%
Fructose 0.99g 1%
Choline 12.8mg 5.9mg 1%
Net carbs 0.87g 74.26g N/A
Sugar 0.87g 24.85g N/A
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
33%
Coriander
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 23.98g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 413mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 1.619g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.