Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coriander vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

A recap on differences between Coriander and Mustard Greens Raw

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

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

Infographic

Coriander vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more PotassiumPotassium +35.7%
Contains more CopperCopper +36.4%
Contains more ZincZinc +100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +71.6%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -56.5%
~equal in Iron ~1.64mg
~equal in Selenium ~0.9µg

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% 405% 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 233% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +123.1%
Contains more Vitamin EVitamin E +24.4%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin KVitamin K +20.4%
Contains more FolateFolate +416.7%
Contains more CholineCholine +2460%
Contains more Vitamin CVitamin C +159.3%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B6Vitamin B6 +20.8%
~equal in Vitamin D ~0µg
~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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +23.8%
Contains more ProteinProtein +34.3%
Contains more CarbsCarbs +27.2%
~equal in Water ~90.7g
~equal in Other ~1.35g

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
7% 66% 27%
Saturated Fat: Sat. Fat 0.01 g
Monounsaturated Fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated Fat +198.9%
Contains less Sat. FatSaturated Fat -28.6%
~equal in Polyunsaturated fat ~0.038g

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 Raw
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 Raw Opinion
Calories 23kcal 27kcal Mustard Greens Raw
Protein 2.13g 2.86g Mustard Greens Raw
Fats 0.52g 0.42g Coriander
Vitamin C 27mg 70mg Mustard Greens Raw
Net carbs 0.87g 1.47g Mustard Greens Raw
Carbs 3.67g 4.67g Mustard Greens Raw
Magnesium 26mg 32mg Mustard Greens Raw
Calcium 67mg 115mg Mustard Greens Raw
Potassium 521mg 384mg Coriander
Iron 1.77mg 1.64mg Coriander
Sugar 0.87g 1.32g Coriander
Fiber 2.8g 3.2g Mustard Greens Raw
Copper 0.225mg 0.165mg Coriander
Zinc 0.5mg 0.25mg Coriander
Phosphorus 48mg 58mg Mustard Greens Raw
Sodium 46mg 20mg Mustard Greens Raw
Vitamin A 6748IU 3024IU Coriander
Vitamin A 337µg 151µg Coriander
Vitamin E 2.5mg 2.01mg Coriander
Manganese 0.426mg Coriander
Selenium 0.9µg 0.9µg
Vitamin B1 0.067mg 0.08mg Mustard Greens Raw
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 Raw
Vitamin K 310µg 257.5µg Coriander
Folate 62µg 12µg Coriander
Choline 12.8mg 0.5mg Coriander
Saturated Fat 0.014g 0.01g Mustard Greens Raw
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 Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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%
Coriander
94%
Mustard Greens Raw
Minerals Daily Need Coverage Score
33%
Coriander
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw 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 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 Raw - 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.