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Coriander vs Mustard Greens - In-Depth Nutrition Comparison

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A recap on differences between Coriander and Mustard Greens

  • Coriander has more Vitamin K, Vitamin A, Folate, Vitamin B5, and Copper, however Mustard Greens are higher in Vitamin C.
  • Mustard Greens covers your daily Vitamin C needs 48% more than Coriander.
  • Mustard Greens contain 26 times less Choline than Coriander. Coriander contains 12.8mg of Choline, while Mustard Greens contain 0.5mg.

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

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Coriander vs Mustard Greens 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 Potassium +35.7%
Contains more Copper +36.4%
Contains more Zinc +100%
Contains more Calcium +71.6%
Contains more Magnesium +23.1%
Contains more Phosphorus +20.8%
Contains less Sodium -56.5%
Equal in Iron - 1.64
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Potassium +35.7%
Contains more Copper +36.4%
Contains more Zinc +100%
Contains more Calcium +71.6%
Contains more Magnesium +23.1%
Contains more Phosphorus +20.8%
Contains less Sodium -56.5%
Equal in Iron - 1.64

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 A +123.1%
Contains more Vitamin E +24.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +171.4%
Contains more Vitamin K +20.4%
Contains more Folate +416.7%
Contains more Vitamin C +159.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B6 +20.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin A +123.1%
Contains more Vitamin E +24.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +171.4%
Contains more Vitamin K +20.4%
Contains more Folate +416.7%
Contains more Vitamin C +159.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B6 +20.8%

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
102
Mustard Greens
Mineral Summary Score
33
Coriander
30
Mustard Greens

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
17%
Mustard Greens
Carbohydrates
4%
Coriander
5%
Mustard Greens
Fats
2%
Coriander
2%
Mustard Greens

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 Mustard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.6)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.45g)
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)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Coriander Mustard Greens Opinion
Calories 23 27 Mustard Greens
Protein 2.13 2.86 Mustard Greens
Fats 0.52 0.42 Coriander
Vitamin C 27 70 Mustard Greens
Carbs 3.67 4.67 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 1.64 Coriander
Calcium 67 115 Mustard Greens
Potassium 521 384 Coriander
Magnesium 26 32 Mustard Greens
Sugar 0.87 1.32 Coriander
Fiber 2.8 3.2 Mustard Greens
Copper 0.225 0.165 Coriander
Zinc 0.5 0.25 Coriander
Starch
Phosphorus 48 58 Mustard Greens
Sodium 46 20 Mustard Greens
Vitamin A 6748 3024 Coriander
Vitamin E 2.5 2.01 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.08 Mustard Greens
Vitamin B2 0.162 0.11 Coriander
Vitamin B3 1.114 0.8 Coriander
Vitamin B5 0.57 0.21 Coriander
Vitamin B6 0.149 0.18 Mustard Greens
Vitamin B12 0 0
Vitamin K 310 257.5 Coriander
Folate 62 12 Coriander
Trans Fat 0 0
Saturated Fat 0.014 0.01 Mustard Greens
Monounsaturated Fat 0.275 0.092 Coriander
Polyunsaturated fat 0.04 0.038 Coriander
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.