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Coriander vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the main differences between Coriander and Mustard Greens?

  • Coriander is richer in Folate, Iron, Potassium, Vitamin B5, Copper, and Vitamin B2, yet Mustard Greens is richer in Vitamin K, Vitamin A RAE, and Calcium.
  • Mustard Greens's daily need coverage for Vitamin K is 236% higher.
  • Coriander has 7 times more Folate than Mustard Greens. Coriander has 62µg of Folate, while Mustard Greens has 9µg.

We used Coriander (cilantro) leaves, raw and Mustard greens, cooked, boiled, drained, without salt types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +103.4%
Contains more Magnesium +100%
Contains more Phosphorus +14.3%
Contains more Potassium +221.6%
Contains more Zinc +127.3%
Contains more Copper +54.1%
Contains more Selenium +50%
Contains more Calcium +76.1%
Contains less Sodium -80.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +103.4%
Contains more Magnesium +100%
Contains more Phosphorus +14.3%
Contains more Potassium +221.6%
Contains more Zinc +127.3%
Contains more Copper +54.1%
Contains more Selenium +50%
Contains more Calcium +76.1%
Contains less Sodium -80.4%

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.
:
Contains more Vitamin E +40.4%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B3 +157.3%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +52%
Contains more Folate +588.9%
Contains more Vitamin A +83.3%
Contains more Vitamin K +91.2%
Equal in Vitamin C - 25.3
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 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin E +40.4%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B3 +157.3%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +52%
Contains more Folate +588.9%
Contains more Vitamin A +83.3%
Contains more Vitamin K +91.2%
Equal in Vitamin C - 25.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.6%
Contains more Other +116.2%
Contains more Protein +20.2%
Contains more Carbs +22.9%
Equal in Fats - 0.47
Equal in Water - 91.78
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Fats +10.6%
Contains more Other +116.2%
Contains more Protein +20.2%
Contains more Carbs +22.9%
Equal in Fats - 0.47
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +150%
Contains less Saturated Fat -14.3%
Contains more Polyunsaturated fat +15%
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +150%
Contains less Saturated Fat -14.3%
Contains more Polyunsaturated fat +15%

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 Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Coriander Mustard Greens Opinion
Net carbs 0.87g 2.51g Mustard Greens
Protein 2.13g 2.56g Mustard Greens
Fats 0.52g 0.47g Coriander
Carbs 3.67g 4.51g Mustard Greens
Calories 23kcal 26kcal Mustard Greens
Sugar 0.87g 1.41g Coriander
Fiber 2.8g 2g Coriander
Calcium 67mg 118mg Mustard Greens
Iron 1.77mg 0.87mg Coriander
Magnesium 26mg 13mg Coriander
Phosphorus 48mg 42mg Coriander
Potassium 521mg 162mg Coriander
Sodium 46mg 9mg Mustard Greens
Zinc 0.5mg 0.22mg Coriander
Copper 0.225mg 0.146mg Coriander
Manganese 0.426mg Coriander
Selenium 0.9µg 0.6µg Coriander
Vitamin A 6748IU 12370IU Mustard Greens
Vitamin A RAE 337µg 618µg Mustard Greens
Vitamin E 2.5mg 1.78mg Coriander
Vitamin C 27mg 25.3mg Coriander
Vitamin B1 0.067mg 0.041mg Coriander
Vitamin B2 0.162mg 0.063mg Coriander
Vitamin B3 1.114mg 0.433mg Coriander
Vitamin B5 0.57mg 0.12mg Coriander
Vitamin B6 0.149mg 0.098mg Coriander
Folate 62µg 9µg Coriander
Vitamin K 310µg 592.7µg Mustard Greens
Saturated Fat 0.014g 0.012g Mustard Greens
Monounsaturated Fat 0.275g 0.11g Coriander
Polyunsaturated fat 0.04g 0.046g Mustard Greens

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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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
126%
Coriander
201%
Mustard Greens
Minerals Daily Need Coverage Score
33%
Coriander
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.002g)
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 - 0.54g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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 Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.