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  6. Coriander vs. Lettuce

Coriander vs. Lettuce — In-Depth Nutrition Comparison

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How are Coriander and Lettuce different?

  • Coriander is higher than Lettuce in Vitamin K, Copper, Vitamin C, Vitamin E , Iron, Potassium, Vitamin B5, Manganese, Vitamin B2, and Fiber.
  • Coriander covers your daily need of Vitamin K 153% more than Lettuce.
  • Coriander contains 11 times more Vitamin E than Lettuce. Coriander contains 2.5mg of Vitamin E , while Lettuce contains 0.22mg.

Coriander (cilantro) leaves, raw and Lettuce, green leaf, raw types were used in this article.

Infographic

Coriander vs Lettuce 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.
Coriander
Coriander
9
:
1
Lettuce
Lettuce
Contains more Calcium +86.1%
Contains more Iron +105.8%
Contains more Magnesium +100%
Contains more Phosphorus +65.5%
Contains more Potassium +168.6%
Contains more Zinc +177.8%
Contains more Copper +675.9%
Contains more Manganese +70.4%
Contains more Selenium +50%
Contains less Sodium -39.1%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +86.1%
Contains more Iron +105.8%
Contains more Magnesium +100%
Contains more Phosphorus +65.5%
Contains more Potassium +168.6%
Contains more Zinc +177.8%
Contains more Copper +675.9%
Contains more Manganese +70.4%
Contains more Selenium +50%
Contains less Sodium -39.1%

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.
Coriander
Coriander
8
:
2
Lettuce
Lettuce
Contains more Vitamin E +1036.4%
Contains more Vitamin C +193.5%
Contains more Vitamin B2 +102.5%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B5 +325.4%
Contains more Vitamin B6 +65.6%
Contains more Folate +63.2%
Contains more Vitamin K +145.4%
Equal in Vitamin A - 7405
Equal in Vitamin B1 - 0.07
Coriander
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +1036.4%
Contains more Vitamin C +193.5%
Contains more Vitamin B2 +102.5%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B5 +325.4%
Contains more Vitamin B6 +65.6%
Contains more Folate +63.2%
Contains more Vitamin K +145.4%
Equal in Vitamin A - 7405
Equal in Vitamin B1 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
4
:
1
Lettuce
Lettuce
Contains more Protein +56.6%
Contains more Fats +246.7%
Contains more Carbs +27.9%
Contains more Other +129.7%
Equal in Water - 94.98
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +56.6%
Contains more Fats +246.7%
Contains more Carbs +27.9%
Contains more Other +129.7%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Lettuce
Lettuce
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +4483.3%
Contains more Polyunsaturated fat +105%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +4483.3%
Contains more Polyunsaturated fat +105%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in price 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 Lettuce Opinion
Net carbs 0.87g 1.57g Lettuce
Protein 2.13g 1.36g Coriander
Fats 0.52g 0.15g Coriander
Carbs 3.67g 2.87g Coriander
Calories 23kcal 15kcal Coriander
Fructose 0.43g Lettuce
Sugar 0.87g 0.78g Lettuce
Fiber 2.8g 1.3g Coriander
Calcium 67mg 36mg Coriander
Iron 1.77mg 0.86mg Coriander
Magnesium 26mg 13mg Coriander
Phosphorus 48mg 29mg Coriander
Potassium 521mg 194mg Coriander
Sodium 46mg 28mg Lettuce
Zinc 0.5mg 0.18mg Coriander
Copper 0.225mg 0.029mg Coriander
Manganese 0.426mg 0.25mg Coriander
Selenium 0.9µg 0.6µg Coriander
Vitamin A 6748IU 7405IU Lettuce
Vitamin A RAE 337µg 370µg Lettuce
Vitamin E 2.5mg 0.22mg Coriander
Vitamin C 27mg 9.2mg Coriander
Vitamin B1 0.067mg 0.07mg Lettuce
Vitamin B2 0.162mg 0.08mg Coriander
Vitamin B3 1.114mg 0.375mg Coriander
Vitamin B5 0.57mg 0.134mg Coriander
Vitamin B6 0.149mg 0.09mg Coriander
Folate 62µg 38µg Coriander
Vitamin K 310µg 126.3µg Coriander
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.014g 0.02g Coriander
Monounsaturated Fat 0.275g 0.006g Coriander
Polyunsaturated fat 0.04g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
126%
Coriander
75%
Lettuce
Minerals Daily Need Coverage Score
33%
Coriander
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 18mg)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.006g)
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

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.