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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 RAE, Manganese, Fiber, Calcium, Copper, Vitamin B6, Magnesium, and Vitamin B2.
  • Daily need coverage for Vitamin K from Coriander is 168% higher.
  • Coriander contains 2 times more Vitamin C than Grape leaves. While Coriander contains 27mg of Vitamin C, Grape leaves contain only 11.1mg.

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% 405% 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% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +143.2%
Contains more Vitamin E Vitamin 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 +307.8%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Grape leaves Opinion
Calories 23kcal 93kcal Grape leaves
Protein 2.13g 5.6g Grape leaves
Fats 0.52g 2.12g Grape leaves
Vitamin C 27mg 11.1mg Coriander
Net carbs 0.87g 6.31g Grape leaves
Carbs 3.67g 17.31g Grape leaves
Magnesium 26mg 95mg Grape leaves
Calcium 67mg 363mg Grape leaves
Potassium 521mg 272mg Coriander
Iron 1.77mg 2.63mg Grape leaves
Sugar 0.87g 6.3g Coriander
Fiber 2.8g 11g Grape leaves
Copper 0.225mg 0.415mg Grape leaves
Zinc 0.5mg 0.67mg Grape leaves
Phosphorus 48mg 91mg Grape leaves
Sodium 46mg 9mg Grape leaves
Vitamin A 6748IU 27521IU Grape leaves
Vitamin A RAE 337µg 1376µg Grape leaves
Vitamin E 2.5mg 2mg Coriander
Manganese 0.426mg 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.067mg 0.04mg Coriander
Vitamin B2 0.162mg 0.354mg Grape leaves
Vitamin B3 1.114mg 2.362mg Grape leaves
Vitamin B5 0.57mg 0.231mg Coriander
Vitamin B6 0.149mg 0.4mg Grape leaves
Vitamin K 310µg 108.6µg Coriander
Folate 62µg 83µg Grape leaves
Choline 12.8mg 12.8mg
Saturated Fat 0.014g 0.336g Coriander
Monounsaturated Fat 0.275g 0.081g Coriander
Polyunsaturated fat 0.04g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Grape leaves
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
117%
Coriander
178%
Grape leaves
Minerals Daily Need Coverage Score
33%
Coriander
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 5.43g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.322g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.8)
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. 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.