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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
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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
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 less Sodium -39.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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 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

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 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
Starch g 0g Lettuce
Fructose g 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
Vitamin A 6748IU 7405IU Lettuce
Vitamin E 2.5mg 0.22mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 310µg 126.3µg Coriander
Tryptophan mg 0.009mg Lettuce
Threonine mg 0.059mg Lettuce
Isoleucine mg 0.084mg Lettuce
Leucine mg 0.079mg Lettuce
Lysine mg 0.084mg Lettuce
Methionine mg 0.016mg Lettuce
Phenylalanine mg 0.055mg Lettuce
Valine mg 0.07mg Lettuce
Histidine mg 0.022mg Lettuce
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
75
Lettuce
Mineral Summary Score
33
Coriander
13
Lettuce

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
8%
Lettuce
Carbohydrates
4%
Coriander
3%
Lettuce
Fats
2%
Coriander
1%
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

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. 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.