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Coriander vs. Peppermint — In-Depth Nutrition Comparison

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How are coriander and peppermint different?

  • Coriander is higher in vitamin A; however, peppermint is richer in iron, manganese, fiber, calcium, folate, magnesium, copper, vitamin B2, and zinc.
  • Daily need coverage for vitamin A for coriander is 50% higher.
  • Coriander has a lower glycemic index (32) than peppermint (70).

Coriander (cilantro) leaves, raw and Peppermint, fresh are the varieties used in this article.

Infographic

Coriander vs Peppermint infographic
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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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +207.7%
Contains more CalciumCalcium +262.7%
Contains more IronIron +187%
Contains more CopperCopper +46.2%
Contains more ZincZinc +122%
Contains more PhosphorusPhosphorus +52.1%
Contains less SodiumSodium -32.6%
Contains more ManganeseManganese +176.1%
~equal in Potassium ~569mg

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin AVitamin A +59%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +15.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +17.8%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +53.1%
Contains more FolateFolate +83.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Peppermint DV% diff.
Vitamin K 310µg 258%
Iron 1.77mg 5.08mg 41%
Manganese 0.426mg 1.176mg 33%
Fiber 2.8g 8g 21%
Calcium 67mg 243mg 18%
Vitamin E 2.5mg 17%
Vitamin A 337µg 212µg 14%
Magnesium 26mg 80mg 13%
Folate 62µg 114µg 13%
Copper 0.225mg 0.329mg 12%
Vitamin B2 0.162mg 0.266mg 8%
Zinc 0.5mg 1.11mg 6%
Vitamin C 27mg 31.8mg 5%
Vitamin B5 0.57mg 0.338mg 5%
Carbs 3.67g 14.89g 4%
Vitamin B3 1.114mg 1.706mg 4%
Phosphorus 48mg 73mg 4%
Protein 2.13g 3.75g 3%
Polyunsaturated fat 0.04g 0.508g 3%
Calories 23kcal 70kcal 2%
Selenium 0.9µg 2%
Choline 12.8mg 2%
Vitamin B6 0.149mg 0.129mg 2%
Saturated fat 0.014g 0.246g 1%
Monounsaturated fat 0.275g 0.033g 1%
Vitamin B1 0.067mg 0.082mg 1%
Sodium 46mg 31mg 1%
Potassium 521mg 569mg 1%
Fats 0.52g 0.94g 1%
Net carbs 0.87g 6.89g N/A
Sugar 0.87g N/A
Tryptophan 0.058mg 0%
Threonine 0.154mg 0%
Isoleucine 0.154mg 0%
Leucine 0.281mg 0%
Lysine 0.161mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.191mg 0%
Valine 0.187mg 0%
Histidine 0.075mg 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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more WaterWater +17.2%
Contains more ProteinProtein +76.1%
Contains more FatsFats +80.8%
Contains more CarbsCarbs +305.7%
Contains more OtherOther +20.4%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +1170%

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.