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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 K, Vitamin A RAE, 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.
Coriander
Coriander
5
:
4
Mustard Greens Raw
Mustard Greens Raw
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
Equal in Selenium - 0.9
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
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
Equal in Selenium - 0.9

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.
Coriander
Coriander
7
:
3
Mustard Greens Raw
Mustard Greens Raw
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%
Coriander
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%
Mustard Greens Raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Fats +23.8%
Contains more Protein +34.3%
Contains more Carbs +27.2%
Equal in Water - 90.7
Equal in Other - 1.35
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Mustard Greens Raw
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 Fats +23.8%
Contains more Protein +34.3%
Contains more Carbs +27.2%
Equal in Water - 90.7
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +198.9%
Contains less Saturated Fat -28.6%
Equal in Polyunsaturated fat - 0.038
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +198.9%
Contains less Saturated Fat -28.6%
Equal in Polyunsaturated fat - 0.038

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
Net carbs 0.87g 1.47g Mustard Greens Raw
Protein 2.13g 2.86g Mustard Greens Raw
Fats 0.52g 0.42g Coriander
Carbs 3.67g 4.67g Mustard Greens Raw
Calories 23kcal 27kcal Mustard Greens Raw
Sugar 0.87g 1.32g Coriander
Fiber 2.8g 3.2g Mustard Greens Raw
Calcium 67mg 115mg Mustard Greens Raw
Iron 1.77mg 1.64mg Coriander
Magnesium 26mg 32mg Mustard Greens Raw
Phosphorus 48mg 58mg Mustard Greens Raw
Potassium 521mg 384mg Coriander
Sodium 46mg 20mg Mustard Greens Raw
Zinc 0.5mg 0.25mg Coriander
Copper 0.225mg 0.165mg Coriander
Manganese 0.426mg Coriander
Selenium 0.9µg 0.9µg
Vitamin A 6748IU 3024IU Coriander
Vitamin A RAE 337µg 151µg Coriander
Vitamin E 2.5mg 2.01mg Coriander
Vitamin C 27mg 70mg Mustard Greens Raw
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
Folate 62µg 12µg Coriander
Vitamin K 310µg 257.5µg 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 Fats diet ok
Low Carbs diet ok
Low Calories 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
126%
Coriander
102%
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.