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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 RAE, 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.

Infographic

Coriander vs Mustard Greens 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" 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 Zinc +100%
Contains more Copper +36.4%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Potassium +35.7%
Contains more Zinc +100%
Contains more Copper +36.4%
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 Folate +416.7%
Contains more Vitamin K +20.4%
Contains more Vitamin C +159.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B6 +20.8%
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 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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 Folate +416.7%
Contains more Vitamin K +20.4%
Contains more Vitamin C +159.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B6 +20.8%

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

All nutrients comparison - raw data values

Nutrient Coriander Mustard Greens Opinion
Net carbs 0.87g 1.47g Mustard Greens
Protein 2.13g 2.86g Mustard Greens
Fats 0.52g 0.42g Coriander
Carbs 3.67g 4.67g Mustard Greens
Calories 23kcal 27kcal Mustard Greens
Starch g g
Fructose g g
Sugar 0.87g 1.32g Coriander
Fiber 2.8g 3.2g Mustard Greens
Calcium 67mg 115mg Mustard Greens
Iron 1.77mg 1.64mg Coriander
Magnesium 26mg 32mg Mustard Greens
Phosphorus 48mg 58mg Mustard Greens
Potassium 521mg 384mg Coriander
Sodium 46mg 20mg Mustard Greens
Zinc 0.5mg 0.25mg Coriander
Copper 0.225mg 0.165mg Coriander
Vitamin A 6748IU 3024IU Coriander
Vitamin E 2.5mg 2.01mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 70mg Mustard Greens
Vitamin B1 0.067mg 0.08mg Mustard Greens
Vitamin B2 0.162mg 0.11mg Coriander
Vitamin B3 1.114mg 0.8mg Coriander
Vitamin B5 0.57mg 0.21mg Coriander
Vitamin B6 0.149mg 0.18mg Mustard Greens
Folate 62µg 12µg Coriander
Vitamin B12 0µg 0µg
Vitamin K 310µg 257.5µg Coriander
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.01g Mustard Greens
Monounsaturated Fat 0.275g 0.092g Coriander
Polyunsaturated fat 0.04g 0.038g Coriander

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Mustard Greens
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
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

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.

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.