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  6. Coriander vs. Mustard Greens Raw

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

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A recap on differences between coriander and mustard Greens Raw

  • Coriander has more vitamin A, vitamin K, folate, vitamin B5, and copper; however, mustard Greens Raw are higher in vitamin C.
  • Coriander covers your daily vitamin A needs 74% more than mustard Greens Raw.
  • 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% 112% 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% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +123.2%
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

All nutrients comparison - raw data values

Nutrient Coriander Mustard Greens Raw DV% diff.
Vitamin C 27mg 70mg 48%
Vitamin K 310µg 257.5µg 44%
Vitamin A 337µg 151µg 21%
Manganese 0.426mg 19%
Folate 62µg 12µg 13%
Copper 0.225mg 0.165mg 7%
Vitamin B5 0.57mg 0.21mg 7%
Calcium 67mg 115mg 5%
Vitamin B2 0.162mg 0.11mg 4%
Potassium 521mg 384mg 4%
Vitamin E 2.5mg 2.01mg 3%
Zinc 0.5mg 0.25mg 2%
Fiber 2.8g 3.2g 2%
Vitamin B3 1.114mg 0.8mg 2%
Vitamin B6 0.149mg 0.18mg 2%
Iron 1.77mg 1.64mg 2%
Choline 12.8mg 0.5mg 2%
Phosphorus 48mg 58mg 1%
Protein 2.13g 2.86g 1%
Magnesium 26mg 32mg 1%
Vitamin B1 0.067mg 0.08mg 1%
Sodium 46mg 20mg 1%
Calories 23kcal 27kcal 0%
Fats 0.52g 0.42g 0%
Carbs 3.67g 4.67g 0%
Net carbs 0.87g 1.47g N/A
Sugar 0.87g 1.32g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.014g 0.01g 0%
Monounsaturated fat 0.275g 0.092g 0%
Polyunsaturated fat 0.04g 0.038g 0%

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

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.