Coriander vs. Kale — In-Depth Nutrition Comparison
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How are coriander and kale different?
- Coriander is higher in folate, vitamin E, iron, vitamin B5, potassium, copper, and vitamin B2; however, kale is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for kale is 423% higher.
- Coriander contains 12 times more vitamin B5 than kale. While coriander contains 0.57mg of vitamin B5, kale contains only 0.049mg.
Coriander (cilantro) leaves, raw and Kale, cooked, boiled, drained, without salt are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more PotassiumPotassium | +128.5% |
| Contains more IronIron | +96.7% |
| Contains more CopperCopper | +44.2% |
| Contains more ZincZinc | +108.3% |
| Contains more PhosphorusPhosphorus | +71.4% |
| Contains less SodiumSodium | -50% |
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 EVitamin E | +194.1% |
| Contains more Vitamin B1Vitamin B1 | +26.4% |
| Contains more Vitamin B2Vitamin B2 | +131.4% |
| Contains more Vitamin B3Vitamin B3 | +122.8% |
| Contains more Vitamin B5Vitamin B5 | +1063.3% |
| Contains more FolateFolate | +376.9% |
| Contains more CholineCholine | +3100% |
| Contains more Vitamin CVitamin C | +51.9% |
| Contains more Vitamin AVitamin A | +102.1% |
| Contains more Vitamin KVitamin K | +163.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.1% |
| Contains more FatsFats | +30% |
| Contains more OtherOther | +69% |
| Contains more CarbsCarbs | +53.4% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.1% |
| Contains more Mono. FatMonounsaturated fat | +816.7% |
| Contains more Poly. FatPolyunsaturated fat | +382.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 310µg | 817µg | 423% |
| Vitamin A | 337µg | 681µg | 38% |
| Vitamin C | 27mg | 41mg | 16% |
| Folate | 62µg | 13µg | 12% |
| Vitamin E | 2.5mg | 0.85mg | 11% |
| Iron | 1.77mg | 0.9mg | 11% |
| Vitamin B5 | 0.57mg | 0.049mg | 10% |
| Potassium | 521mg | 228mg | 9% |
| Copper | 0.225mg | 0.156mg | 8% |
| Vitamin B2 | 0.162mg | 0.07mg | 7% |
| Vitamin B3 | 1.114mg | 0.5mg | 4% |
| Phosphorus | 48mg | 28mg | 3% |
| Fiber | 2.8g | 2g | 3% |
| Zinc | 0.5mg | 0.24mg | 2% |
| Choline | 12.8mg | 0.4mg | 2% |
| Magnesium | 26mg | 18mg | 2% |
| Sodium | 46mg | 23mg | 1% |
| Calcium | 67mg | 72mg | 1% |
| Carbs | 3.67g | 5.63g | 1% |
| Monounsaturated fat | 0.275g | 0.03g | 1% |
| Vitamin B6 | 0.149mg | 0.138mg | 1% |
| Polyunsaturated fat | 0.04g | 0.193g | 1% |
| Vitamin B1 | 0.067mg | 0.053mg | 1% |
| Calories | 23kcal | 28kcal | 0% |
| Protein | 2.13g | 1.9g | 0% |
| Fats | 0.52g | 0.4g | 0% |
| Net carbs | 0.87g | 3.63g | N/A |
| Sugar | 0.87g | 1.25g | N/A |
| Selenium | 0.9µg | 0.9µg | 0% |
| Manganese | 0.426mg | 0.416mg | 0% |
| Saturated fat | 0.014g | 0.052g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
193%
Minerals Daily Need Coverage Score
33%
22%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 0.038g)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)