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  6. Coriander vs. Onion

Coriander vs. Onion — In-Depth Nutrition Comparison

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What are the differences between Coriander and Onion?

  • Coriander is richer than Onion in Vitamin K, Vitamin A, Vitamin C, Copper, Iron, Vitamin E, Manganese, Potassium, Folate, and Vitamin B2.
  • Coriander's daily need coverage for Vitamin K is 258% more.

We used Coriander (cilantro) leaves, raw and Onions, raw types in this article.

Infographic

Coriander vs Onion 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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +191.3%
Contains more PotassiumPotassium +256.8%
Contains more IronIron +742.9%
Contains more CopperCopper +476.9%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +65.5%
Contains more ManganeseManganese +230.2%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -91.3%

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%
Onion
Onion
0
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +264.9%
Contains more Vitamin AVitamin A +337300%
Contains more Vitamin EVitamin E +12400%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +860.3%
Contains more Vitamin B5Vitamin B5 +363.4%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin KVitamin K +77400%
Contains more FolateFolate +226.3%
Contains more CholineCholine +109.8%
~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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +93.6%
Contains more FatsFats +420%
Contains more OtherOther +320%
Contains more CarbsCarbs +154.5%
~equal in Water ~89.11g

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
Onion
Onion
0
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated Fat -66.7%
Contains more Mono. FatMonounsaturated Fat +2015.4%
Contains more Poly. FatPolyunsaturated fat +135.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Onion
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coriander Onion Opinion
Calories 23kcal 40kcal Onion
Protein 2.13g 1.1g Coriander
Fats 0.52g 0.1g Coriander
Vitamin C 27mg 7.4mg Coriander
Net carbs 0.87g 7.64g Onion
Carbs 3.67g 9.34g Onion
Magnesium 26mg 10mg Coriander
Calcium 67mg 23mg Coriander
Potassium 521mg 146mg Coriander
Iron 1.77mg 0.21mg Coriander
Sugar 0.87g 4.24g Coriander
Fiber 2.8g 1.7g Coriander
Copper 0.225mg 0.039mg Coriander
Zinc 0.5mg 0.17mg Coriander
Phosphorus 48mg 29mg Coriander
Sodium 46mg 4mg Onion
Vitamin A 6748IU 2IU Coriander
Vitamin A 337µg 0µg Coriander
Vitamin E 2.5mg 0.02mg Coriander
Manganese 0.426mg 0.129mg Coriander
Selenium 0.9µg 0.5µg Coriander
Vitamin B1 0.067mg 0.046mg Coriander
Vitamin B2 0.162mg 0.027mg Coriander
Vitamin B3 1.114mg 0.116mg Coriander
Vitamin B5 0.57mg 0.123mg Coriander
Vitamin B6 0.149mg 0.12mg Coriander
Vitamin K 310µg 0.4µg Coriander
Folate 62µg 19µg Coriander
Choline 12.8mg 6.1mg Coriander
Saturated Fat 0.014g 0.042g Coriander
Monounsaturated Fat 0.275g 0.013g Coriander
Polyunsaturated fat 0.04g 0.017g Coriander
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coriander
8%
Onion
Minerals Daily Need Coverage Score
33%
Coriander
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.37g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.028g)
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)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.