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, 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +221.6% |
| Contains more IronIron | +103.4% |
| Contains more CopperCopper | +54.1% |
| Contains more ZincZinc | +127.3% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +50% |
| Contains more CalciumCalcium | +76.1% |
| Contains less SodiumSodium | -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 EVitamin E | +40.4% |
| Contains more Vitamin B1Vitamin B1 | +63.4% |
| Contains more Vitamin B2Vitamin B2 | +157.1% |
| Contains more Vitamin B3Vitamin B3 | +157.3% |
| Contains more Vitamin B5Vitamin B5 | +375% |
| Contains more Vitamin B6Vitamin B6 | +52% |
| Contains more FolateFolate | +588.9% |
| Contains more CholineCholine | +3100% |
| Contains more Vitamin AVitamin A | +83.3% |
| Contains more Vitamin KVitamin K | +91.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.13 g
Fats:
0.52 g
Carbs:
3.67 g
Water:
92.21 g
Other:
1.47 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more OtherOther | +116.2% |
| Contains more ProteinProtein | +20.2% |
| Contains more CarbsCarbs | +22.9% |
~equal in
Fats
~0.47g
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.014 g
Monounsaturated Fat:
Mono. Fat
0.275 g
Polyunsaturated fat:
Poly. Fat
0.04 g
Saturated Fat:
Sat. Fat
0.012 g
Monounsaturated Fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Mono. FatMonounsaturated Fat | +150% |
| Contains less Sat. FatSaturated Fat | -14.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 26kcal |
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| Protein | 2.13g | 2.56g |
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| Fats | 0.52g | 0.47g |
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| Vitamin C | 27mg | 25.3mg |
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| Net carbs | 0.87g | 2.51g |
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| Carbs | 3.67g | 4.51g |
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| Magnesium | 26mg | 13mg |
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| Calcium | 67mg | 118mg |
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| Potassium | 521mg | 162mg |
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| Iron | 1.77mg | 0.87mg |
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| Sugar | 0.87g | 1.41g |
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| Fiber | 2.8g | 2g |
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| Copper | 0.225mg | 0.146mg |
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| Zinc | 0.5mg | 0.22mg |
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| Phosphorus | 48mg | 42mg |
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| Sodium | 46mg | 9mg |
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| Vitamin A | 6748IU | 12370IU |
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| Vitamin A | 337µg | 618µg |
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| Vitamin E | 2.5mg | 1.78mg |
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| Manganese | 0.426mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin B1 | 0.067mg | 0.041mg |
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| Vitamin B2 | 0.162mg | 0.063mg |
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| Vitamin B3 | 1.114mg | 0.433mg |
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| Vitamin B5 | 0.57mg | 0.12mg |
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| Vitamin B6 | 0.149mg | 0.098mg |
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| Vitamin K | 310µg | 592.7µg |
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| Folate | 62µg | 9µg |
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| Choline | 12.8mg | 0.4mg |
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| Saturated Fat | 0.014g | 0.012g |
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| Monounsaturated Fat | 0.275g | 0.11g |
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| Polyunsaturated fat | 0.04g | 0.046g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
117%
186%
Minerals Daily Need Coverage Score
33%
17%
Comparison summary
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Mustard Greens is cheaper (difference - $0.6)
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 0.54g)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)