Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Coriander vs Leek - In-Depth Nutrition Comparison

Compare

Differences between Coriander and Leek

  • Coriander has more Vitamin K, Vitamin A RAE, 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.

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" 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 Phosphorus +37.1%
Contains more Potassium +189.4%
Contains more Zinc +316.7%
Contains more Copper +87.5%
Contains more Iron +18.6%
Contains less Sodium -56.5%
Equal in Magnesium - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +13.6%
Contains more Phosphorus +37.1%
Contains more Potassium +189.4%
Contains more Zinc +316.7%
Contains more Copper +87.5%
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 A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin C +125%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin C +125%
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

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

All nutrients comparison - raw data values

Nutrient Coriander Leek Opinion
Net carbs 0.87g 12.35g Leek
Protein 2.13g 1.5g Coriander
Fats 0.52g 0.3g Coriander
Carbs 3.67g 14.15g Leek
Calories 23kcal 61kcal Leek
Starch g g
Fructose g g
Sugar 0.87g 3.9g Coriander
Fiber 2.8g 1.8g Coriander
Calcium 67mg 59mg Coriander
Iron 1.77mg 2.1mg Leek
Magnesium 26mg 28mg Leek
Phosphorus 48mg 35mg Coriander
Potassium 521mg 180mg Coriander
Sodium 46mg 20mg Leek
Zinc 0.5mg 0.12mg Coriander
Copper 0.225mg 0.12mg Coriander
Vitamin A 6748IU 1667IU Coriander
Vitamin E 2.5mg 0.92mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 12mg Coriander
Vitamin B1 0.067mg 0.06mg Coriander
Vitamin B2 0.162mg 0.03mg Coriander
Vitamin B3 1.114mg 0.4mg Coriander
Vitamin B5 0.57mg 0.14mg Coriander
Vitamin B6 0.149mg 0.233mg Leek
Folate 62µg 64µg Leek
Vitamin B12 0µg 0µg
Vitamin K 310µg 47µg Coriander
Tryptophan mg 0.012mg Leek
Threonine mg 0.063mg Leek
Isoleucine mg 0.052mg Leek
Leucine mg 0.096mg Leek
Lysine mg 0.078mg Leek
Methionine mg 0.018mg Leek
Phenylalanine mg 0.055mg Leek
Valine mg 0.056mg Leek
Histidine mg 0.025mg Leek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.04g Coriander
Monounsaturated Fat 0.275g 0.004g Coriander
Polyunsaturated fat 0.04g 0.166g Leek

Which food is preferable for your diet?

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

People also compare

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

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)

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.