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  6. Coriander vs. Leek

Coriander vs. Leek — In-Depth Nutrition Comparison

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Differences between coriander and leeks

  • Coriander has more vitamin K, vitamin A, vitamin C, copper, vitamin E, vitamin B2, potassium, and vitamin B5, while leeks have more vitamin B6.
  • Coriander's daily need coverage for vitamin K is 219% higher.
  • Leeks contain 5 times less vitamin B2 than coriander. Coriander contains 0.162mg of vitamin B2, while leeks contain 0.03mg.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Coriander vs Leek 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.
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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +189.4%
Contains more CopperCopper +87.5%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +37.1%
Contains more IronIron +18.6%
Contains less SodiumSodium -56.5%
Contains more ManganeseManganese +12.9%
Contains more SeleniumSelenium +11.1%
~equal in Magnesium ~28mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
Leek
Leek
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin AVitamin A +306%
Contains more Vitamin EVitamin E +171.7%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B3Vitamin B3 +178.5%
Contains more Vitamin B5Vitamin B5 +307.1%
Contains more Vitamin KVitamin K +559.6%
Contains more Vitamin B6Vitamin B6 +56.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Coriander Leek DV% diff.
Vitamin K 310µg 47µg 219%
Vitamin A 337µg 83µg 28%
Vitamin C 27mg 12mg 17%
Copper 0.225mg 0.12mg 12%
Vitamin E 2.5mg 0.92mg 11%
Potassium 521mg 180mg 10%
Vitamin B2 0.162mg 0.03mg 10%
Vitamin B5 0.57mg 0.14mg 9%
Vitamin B6 0.149mg 0.233mg 6%
Iron 1.77mg 2.1mg 4%
Fiber 2.8g 1.8g 4%
Vitamin B3 1.114mg 0.4mg 4%
Carbs 3.67g 14.15g 3%
Zinc 0.5mg 0.12mg 3%
Calories 23kcal 61kcal 2%
Phosphorus 48mg 35mg 2%
Manganese 0.426mg 0.481mg 2%
Protein 2.13g 1.5g 1%
Calcium 67mg 59mg 1%
Sodium 46mg 20mg 1%
Vitamin B1 0.067mg 0.06mg 1%
Folate 62µg 64µg 1%
Choline 12.8mg 9.5mg 1%
Monounsaturated fat 0.275g 0.004g 1%
Polyunsaturated fat 0.04g 0.166g 1%
Protein per 100 calories 9.3g 2.5g N/A
Calories per 10 g protein 108kcal 407kcal N/A
Weight per 100 calories 435g 164g N/A
Fats 0.52g 0.3g 0%
Net carbs 0.87g 12.35g N/A
Magnesium 26mg 28mg 0%
Sugar 0.87g 3.9g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.014g 0.04g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +42%
Contains more FatsFats +73.3%
Contains more OtherOther +40%
Contains more CarbsCarbs +285.6%
~equal in Water ~83g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +6775%
Contains more Poly. FatPolyunsaturated fat +315%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.