Coriander vs. Pilaf — In-Depth Nutrition Comparison
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What are the differences between coriander and pilaf?
- Coriander is higher in vitamin K, vitamin A, and vitamin C, yet pilaf is higher in selenium, vitamin B1, folate, vitamin B3, manganese, and vitamin B6.
- Coriander's daily need coverage for vitamin K is 258% more.
- Coriander has 482 times more vitamin A than pilaf. While coriander has 6748IU of vitamin A, pilaf has only 14IU.
- The amount of sodium in coriander is lower.
- The glycemic index of coriander is lower.
We used Coriander (cilantro) leaves, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.
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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.
| Contains more PotassiumPotassium | +177.1% |
| Contains more CopperCopper | +35.5% |
| Contains less SodiumSodium | -96.5% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more CalciumCalcium | +23.9% |
| Contains more IronIron | +37.9% |
| Contains more ZincZinc | +102% |
| Contains more PhosphorusPhosphorus | +220.8% |
| Contains more ManganeseManganese | +107% |
| Contains more SeleniumSelenium | +3500% |
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.
| Contains more Vitamin CVitamin C | +558.5% |
| Contains more Vitamin AVitamin A | +8325% |
| Contains more Vitamin EVitamin E | +6150% |
| Contains more Vitamin B2Vitamin B2 | +86.2% |
| Contains more Vitamin KVitamin K | +61900% |
| Contains more Vitamin B1Vitamin B1 | +800% |
| Contains more Vitamin B3Vitamin B3 | +450% |
| Contains more Vitamin B5Vitamin B5 | +25.4% |
| Contains more Vitamin B6Vitamin B6 | +168.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +241.9% |
| Contains more CholineCholine | +36.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 310µg | 0.5µg | 258% |
| Selenium | 0.9µg | 32.4µg | 57% |
| Sodium | 46mg | 1303mg | 55% |
| Vitamin B1 | 0.067mg | 0.603mg | 45% |
| Folate | 62µg | 212µg | 38% |
| Vitamin A | 337µg | 4µg | 37% |
| Vitamin B3 | 1.114mg | 6.127mg | 31% |
| Starch | 71.23g | 29% | |
| Vitamin C | 27mg | 4.1mg | 25% |
| Carbs | 3.67g | 76.31g | 24% |
| Manganese | 0.426mg | 0.882mg | 20% |
| Vitamin B6 | 0.149mg | 0.4mg | 19% |
| Protein | 2.13g | 10.42g | 17% |
| Calories | 23kcal | 359kcal | 17% |
| Vitamin E | 2.5mg | 0.04mg | 16% |
| Phosphorus | 48mg | 154mg | 15% |
| Potassium | 521mg | 188mg | 10% |
| Iron | 1.77mg | 2.44mg | 8% |
| Copper | 0.225mg | 0.166mg | 7% |
| Fiber | 2.8g | 1.2g | 6% |
| Vitamin B2 | 0.162mg | 0.087mg | 6% |
| Zinc | 0.5mg | 1.01mg | 5% |
| Vitamin B5 | 0.57mg | 0.715mg | 3% |
| Polyunsaturated fat | 0.04g | 0.377g | 2% |
| Calcium | 67mg | 83mg | 2% |
| Choline | 12.8mg | 17.5mg | 1% |
| Magnesium | 26mg | 32mg | 1% |
| Saturated fat | 0.014g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Fats | 0.52g | 1.37g | 1% |
| Net carbs | 0.87g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.87g | 1.53g | N/A |
| Monounsaturated fat | 0.275g | 0.373g | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1046.9% |
| Contains more ProteinProtein | +389.2% |
| Contains more FatsFats | +163.5% |
| Contains more CarbsCarbs | +1979.3% |
| Contains more OtherOther | +162.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +35.6% |
| Contains more Poly. FatPolyunsaturated fat | +842.5% |
