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Coriander vs. Mustard oil — In-Depth Nutrition Comparison

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How are coriander and mustard oil different?

  • Coriander is higher than mustard oil in vitamin A, vitamin C, copper, iron, manganese, folate, potassium, vitamin B2, and vitamin B6.
  • Coriander covers your daily need for vitamin A, 135% more than mustard oil.
  • Coriander is lower in saturated fat.
  • Coriander has a higher glycemic index (32) than mustard oil (0).

Coriander (cilantro) leaves, raw and Oil, mustard types were used in this article.

Infographic

Coriander vs Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19130.8%

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
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +21422.5%
Contains more Poly. FatPolyunsaturated fat +52975%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Mustard oil DV% diff.
Vitamin K 310µg 258%
Fats 0.52g 100g 153%
Monounsaturated fat 0.275g 59.187g 147%
Polyunsaturated fat 0.04g 21.23g 141%
Saturated fat 0.014g 11.582g 53%
Calories 23kcal 884kcal 43%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 0mg 30%
Copper 0.225mg 0mg 25%
Iron 1.77mg 0mg 22%
Manganese 0.426mg 0mg 19%
Vitamin E 2.5mg 17%
Folate 62µg 0µg 16%
Potassium 521mg 0mg 15%
Vitamin B2 0.162mg 0mg 12%
Fiber 2.8g 0g 11%
Vitamin B6 0.149mg 0mg 11%
Vitamin B5 0.57mg 0mg 11%
Phosphorus 48mg 0mg 7%
Calcium 67mg 0mg 7%
Vitamin B3 1.114mg 0mg 7%
Magnesium 26mg 0mg 6%
Vitamin B1 0.067mg 0mg 6%
Zinc 0.5mg 0mg 5%
Protein 2.13g 0g 4%
Selenium 0.9µg 0µg 2%
Choline 12.8mg 2%
Sodium 46mg 0mg 2%
Carbs 3.67g 0g 1%
Net carbs 0.87g 0g N/A
Sugar 0.87g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Mustard oil
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
0%
Mustard oil
Minerals Daily Need Coverage Score
33%
Coriander
0%
Mustard oil

Comparison summary

Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $2)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 11.568g)
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

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.