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  6. Coriander vs. Brazil nut

Coriander vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between coriander and brazil nut

  • Coriander has more vitamin K and vitamin A; however, brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, and zinc.
  • Brazil nut covers your daily need for selenium, 3484% more than coriander.
  • Coriander has less saturated fat.
  • The glycemic index of coriander is higher.

These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Coriander vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1346.2%
Contains more CalciumCalcium +138.8%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +37.3%
Contains more CopperCopper +674.7%
Contains more ZincZinc +712%
Contains more PhosphorusPhosphorus +1410.4%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +187.1%
Contains more SeleniumSelenium +212900%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +3757.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +362.9%
Contains more Vitamin B3Vitamin B3 +277.6%
Contains more Vitamin B5Vitamin B5 +209.8%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +181.8%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B1Vitamin B1 +820.9%
Contains more CholineCholine +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Brazil nut DV% diff.
Selenium 0.9µg 1917µg 3484%
Vitamin K 310µg 0µg 258%
Copper 0.225mg 1.743mg 169%
Polyunsaturated fat 0.04g 24.399g 162%
Fats 0.52g 67.1g 102%
Phosphorus 48mg 725mg 97%
Magnesium 26mg 376mg 83%
Saturated fat 0.014g 16.134g 73%
Monounsaturated fat 0.275g 23.879g 59%
Vitamin B1 0.067mg 0.617mg 46%
Vitamin A 337µg 0µg 37%
Manganese 0.426mg 1.223mg 35%
Calories 23kcal 659kcal 32%
Zinc 0.5mg 4.06mg 32%
Vitamin C 27mg 0.7mg 29%
Protein 2.13g 14.32g 24%
Vitamin E 2.5mg 5.65mg 21%
Fiber 2.8g 7.5g 19%
Folate 62µg 22µg 10%
Vitamin B2 0.162mg 0.035mg 10%
Calcium 67mg 160mg 9%
Iron 1.77mg 2.43mg 8%
Vitamin B5 0.57mg 0.184mg 8%
Vitamin B3 1.114mg 0.295mg 5%
Vitamin B6 0.149mg 0.101mg 4%
Potassium 521mg 659mg 4%
Choline 12.8mg 28.8mg 3%
Carbs 3.67g 11.74g 3%
Sodium 46mg 3mg 2%
Net carbs 0.87g 4.24g N/A
Sugar 0.87g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2596.2%
Contains more ProteinProtein +572.3%
Contains more FatsFats +12803.8%
Contains more CarbsCarbs +219.9%
Contains more OtherOther +132.7%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +8583.3%
Contains more Poly. FatPolyunsaturated fat +60897.5%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.