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Coriander vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between coriander and corn raw

  • Coriander has more vitamin K, vitamin A, vitamin C, copper, vitamin E, iron, manganese, vitamin B2, and potassium; however, corn raw has more vitamin B1.
  • Coriander's daily need coverage for vitamin K is 258% more.
  • Coriander has 36 times more vitamin A than corn raw. Coriander has 6748IU of vitamin A, while corn raw has 187IU.
  • Corn raw has a higher glycemic index than coriander.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Corn, sweet, yellow, raw.

Infographic

Coriander vs Corn raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +3250%
Contains more PotassiumPotassium +93%
Contains more IronIron +240.4%
Contains more CopperCopper +316.7%
Contains more ManganeseManganese +161.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +42.3%
Contains more PhosphorusPhosphorus +85.4%
Contains less SodiumSodium -67.4%
~equal in Zinc ~0.46mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +297.1%
Contains more Vitamin AVitamin A +3644.4%
Contains more Vitamin EVitamin E +3471.4%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin KVitamin K +103233.3%
Contains more FolateFolate +47.6%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B3Vitamin B3 +58.9%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more CholineCholine +79.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +21.2%
Contains more OtherOther +133.3%
Contains more ProteinProtein +53.5%
Contains more FatsFats +159.6%
Contains more CarbsCarbs +409.5%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +1117.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Corn raw
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coriander Corn raw DV% diff.
Vitamin K 310µg 0.3µg 258%
Vitamin A 337µg 9µg 36%
Vitamin C 27mg 6.8mg 22%
Copper 0.225mg 0.054mg 19%
Vitamin E 2.5mg 0.07mg 16%
Iron 1.77mg 0.52mg 16%
Manganese 0.426mg 0.163mg 11%
Vitamin B2 0.162mg 0.055mg 8%
Calcium 67mg 2mg 7%
Potassium 521mg 270mg 7%
Vitamin B1 0.067mg 0.155mg 7%
Phosphorus 48mg 89mg 6%
Carbs 3.67g 18.7g 5%
Folate 62µg 42µg 5%
Vitamin B6 0.149mg 0.093mg 4%
Vitamin B3 1.114mg 1.77mg 4%
Vitamin B5 0.57mg 0.717mg 3%
Polyunsaturated fat 0.04g 0.487g 3%
Calories 23kcal 86kcal 3%
Fiber 2.8g 2g 3%
Magnesium 26mg 37mg 3%
Choline 12.8mg 23mg 2%
Starch 5.7g 2%
Protein 2.13g 3.27g 2%
Fructose 1.94g 2%
Sodium 46mg 15mg 1%
Selenium 0.9µg 0.6µg 1%
Saturated fat 0.014g 0.325g 1%
Fats 0.52g 1.35g 1%
Net carbs 0.87g 16.7g N/A
Sugar 0.87g 6.26g N/A
Zinc 0.5mg 0.46mg 0%
Monounsaturated fat 0.275g 0.432g 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
94%
Coriander
17%
Corn raw
Minerals Daily Need Coverage Score
33%
Coriander
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 31mg)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.8)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 5.39g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.311g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.