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Coriander vs. Grape leaves — In-Depth Nutrition Comparison

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How are coriander and grape leaves different?

  • Coriander is higher in vitamin K and vitamin C; however, grape leaves are richer in vitamin A, manganese, fiber, calcium, copper, vitamin B6, magnesium, and vitamin B2.
  • Daily need coverage for vitamin A for grape leaves is 415% higher.
  • Coriander contains 3 times more vitamin K than grape leaves. While coriander contains 310µg of vitamin K, grape leaves contain only 108.6µg.

Coriander (cilantro) leaves, raw and Grape leaves, raw are the varieties used in this article.

Infographic

Coriander vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +91.5%
Contains more MagnesiumMagnesium +265.4%
Contains more CalciumCalcium +441.8%
Contains more IronIron +48.6%
Contains more CopperCopper +84.4%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +89.6%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +570.2%
~equal in Selenium ~0.9µg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +143.2%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more Vitamin KVitamin K +185.5%
Contains more Vitamin AVitamin A +308.3%
Contains more Vitamin B2Vitamin B2 +118.5%
Contains more Vitamin B3Vitamin B3 +112%
Contains more Vitamin B6Vitamin B6 +168.5%
Contains more FolateFolate +33.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Coriander Grape leaves DV% diff.
Vitamin K 310µg 108.6µg 168%
Vitamin A 337µg 1376µg 115%
Manganese 0.426mg 2.855mg 106%
Fiber 2.8g 11g 33%
Calcium 67mg 363mg 30%
Copper 0.225mg 0.415mg 21%
Vitamin B6 0.149mg 0.4mg 19%
Vitamin C 27mg 11.1mg 18%
Magnesium 26mg 95mg 16%
Vitamin B2 0.162mg 0.354mg 15%
Iron 1.77mg 2.63mg 11%
Vitamin B3 1.114mg 2.362mg 8%
Potassium 521mg 272mg 7%
Vitamin B5 0.57mg 0.231mg 7%
Protein 2.13g 5.6g 7%
Polyunsaturated fat 0.04g 1.065g 7%
Phosphorus 48mg 91mg 6%
Carbs 3.67g 17.31g 5%
Folate 62µg 83µg 5%
Calories 23kcal 93kcal 4%
Vitamin E 2.5mg 2mg 3%
Vitamin B1 0.067mg 0.04mg 2%
Zinc 0.5mg 0.67mg 2%
Fats 0.52g 2.12g 2%
Sodium 46mg 9mg 2%
Saturated fat 0.014g 0.336g 1%
Net carbs 0.87g 6.31g N/A
Sugar 0.87g 6.3g N/A
Selenium 0.9µg 0.9µg 0%
Choline 12.8mg 12.8mg 0%
Monounsaturated fat 0.275g 0.081g 0%

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +25.8%
Contains more ProteinProtein +162.9%
Contains more FatsFats +307.7%
Contains more CarbsCarbs +371.7%
Contains more OtherOther +12.2%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +239.5%
Contains more Poly. FatPolyunsaturated fat +2562.5%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.