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Coriander vs. Maple sugar — In-Depth Nutrition Comparison

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A recap on differences between coriander and maple sugar

  • Coriander has more vitamin K, vitamin A, vitamin C, vitamin E, folate, copper, vitamin B2, and vitamin B6; however, maple sugar is higher in manganese and zinc.
  • Coriander covers your daily vitamin K needs 258% more than maple sugar.
  • The glycemic index of maple sugar is higher.

Food varieties used in this article are Coriander (cilantro) leaves, raw and Sugars, maple.

Infographic

Coriander vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +90.1%
Contains more CopperCopper +127.3%
Contains more PhosphorusPhosphorus +1500%
Contains more SeleniumSelenium +12.5%
Contains more CalciumCalcium +34.3%
Contains more ZincZinc +1112%
Contains less SodiumSodium -76.1%
Contains more ManganeseManganese +938%
~equal in Iron ~1.61mg

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +644.4%
Contains more Vitamin B2Vitamin B2 +1146.2%
Contains more Vitamin B3Vitamin B3 +2685%
Contains more Vitamin B5Vitamin B5 +1087.5%
Contains more Vitamin B6Vitamin B6 +4866.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +509.5%
~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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +2030%
Contains more FatsFats +160%
Contains more WaterWater +1052.6%
Contains more OtherOther +83.8%
Contains more CarbsCarbs +2376.8%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains less Sat. FatSaturated fat -61.1%
Contains more Mono. FatMonounsaturated fat +329.7%
Contains more Poly. FatPolyunsaturated fat +150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Maple sugar DV% diff.
Vitamin K 310µg 0µg 258%
Manganese 0.426mg 4.422mg 174%
Zinc 0.5mg 6.06mg 51%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 0mg 30%
Carbs 3.67g 90.9g 29%
Calories 23kcal 354kcal 17%
Vitamin E 2.5mg 0mg 17%
Folate 62µg 0µg 16%
Copper 0.225mg 0.099mg 14%
Vitamin B2 0.162mg 0.013mg 11%
Vitamin B6 0.149mg 0.003mg 11%
Fiber 2.8g 0g 11%
Vitamin B5 0.57mg 0.048mg 10%
Potassium 521mg 274mg 7%
Vitamin B3 1.114mg 0.04mg 7%
Phosphorus 48mg 3mg 6%
Vitamin B1 0.067mg 0.009mg 5%
Protein 2.13g 0.1g 4%
Choline 12.8mg 2.1mg 2%
Sodium 46mg 11mg 2%
Iron 1.77mg 1.61mg 2%
Calcium 67mg 90mg 2%
Magnesium 26mg 19mg 2%
Monounsaturated fat 0.275g 0.064g 1%
Fats 0.52g 0.2g 0%
Net carbs 0.87g 90.9g N/A
Sugar 0.87g 84.87g N/A
Selenium 0.9µg 0.8µg 0%
Saturated fat 0.014g 0.036g 0%
Polyunsaturated fat 0.04g 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
94%
Coriander
1%
Maple sugar
Minerals Daily Need Coverage Score
33%
Coriander
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 35mg)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 84g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 31)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $2)
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)

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.