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Coriander vs Leek - In-Depth Nutrition Comparison

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Differences between Coriander and Leek

  • Coriander has more Vitamin K, Vitamin A, Vitamin C, Copper, Vitamin E , Vitamin B2, Potassium, and Vitamin B5, while Leek has more Vitamin B6.
  • Coriander's daily need coverage for Vitamin K is 219% higher.
  • Leek contains 5 times less Vitamin B2 than Coriander. Coriander contains 0.162mg of Vitamin B2, while Leek contains 0.03mg.

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

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Coriander vs Leek 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Leek
Contains more Calcium +13.6%
Contains more Potassium +189.4%
Contains more Copper +87.5%
Contains more Zinc +316.7%
Contains more Phosphorus +37.1%
Contains more Iron +18.6%
Contains less Sodium -56.5%
Equal in Magnesium - 28
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Calcium +13.6%
Contains more Potassium +189.4%
Contains more Copper +87.5%
Contains more Zinc +316.7%
Contains more Phosphorus +37.1%
Contains more Iron +18.6%
Contains less Sodium -56.5%
Equal in Magnesium - 28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Leek
Contains more Vitamin C +125%
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +307.1%
Contains more Vitamin K +559.6%
Contains more Vitamin B6 +56.4%
Equal in Folate - 64
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Contains more Vitamin C +125%
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +307.1%
Contains more Vitamin K +559.6%
Contains more Vitamin B6 +56.4%
Equal in Folate - 64

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
126
Coriander
35
Leek
Mineral Summary Score
33
Coriander
24
Leek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Coriander
9%
Leek
Carbohydrates
4%
Coriander
14%
Leek
Fats
2%
Coriander
1%
Leek

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Leek
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 26mg)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.03g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.026g)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Coriander Leek Opinion
Calories 23 61 Leek
Protein 2.13 1.5 Coriander
Fats 0.52 0.3 Coriander
Vitamin C 27 12 Coriander
Carbs 3.67 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 2.1 Leek
Calcium 67 59 Coriander
Potassium 521 180 Coriander
Magnesium 26 28 Leek
Sugar 0.87 3.9 Coriander
Fiber 2.8 1.8 Coriander
Copper 0.225 0.12 Coriander
Zinc 0.5 0.12 Coriander
Starch
Phosphorus 48 35 Coriander
Sodium 46 20 Leek
Vitamin A 6748 1667 Coriander
Vitamin E 2.5 0.92 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.06 Coriander
Vitamin B2 0.162 0.03 Coriander
Vitamin B3 1.114 0.4 Coriander
Vitamin B5 0.57 0.14 Coriander
Vitamin B6 0.149 0.233 Leek
Vitamin B12 0 0
Vitamin K 310 47 Coriander
Folate 62 64 Leek
Trans Fat 0 0
Saturated Fat 0.014 0.04 Coriander
Monounsaturated Fat 0.275 0.004 Coriander
Polyunsaturated fat 0.04 0.166 Leek
Tryptophan 0.012 Leek
Threonine 0.063 Leek
Isoleucine 0.052 Leek
Leucine 0.096 Leek
Lysine 0.078 Leek
Methionine 0.018 Leek
Phenylalanine 0.055 Leek
Valine 0.056 Leek
Histidine 0.025 Leek
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.