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Coriander vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Summary of differences between coriander and pumpkin leaves

  • Coriander has more vitamin A, vitamin C, vitamin B5, copper, and folate; however, pumpkin leaves are higher in phosphorus and iron.
  • Coriander covers your daily need for vitamin A, 96% more than pumpkin leaves.
  • Coriander has 14 times more vitamin B5 than pumpkin leaves. While coriander has 0.57mg of vitamin B5, pumpkin leaves have only 0.042mg.

These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Pumpkin leaves, raw.

Infographic

Coriander vs Pumpkin leaves 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more CalciumCalcium +71.8%
Contains more PotassiumPotassium +19.5%
Contains more CopperCopper +69.2%
Contains more ZincZinc +150%
Contains more ManganeseManganese +20%
Contains more MagnesiumMagnesium +46.2%
Contains more IronIron +25.4%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -76.1%
~equal in Selenium ~0.9µg

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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin AVitamin A +247.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.6%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B5Vitamin B5 +1257.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +40.3%
Contains more Vitamin B6Vitamin B6 +38.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Pumpkin leaves DV% diff.
Vitamin K 310µg 258%
Vitamin A 337µg 97µg 27%
Vitamin C 27mg 11mg 18%
Vitamin E 2.5mg 17%
Vitamin B5 0.57mg 0.042mg 11%
Fiber 2.8g 11%
Copper 0.225mg 0.133mg 10%
Phosphorus 48mg 104mg 8%
Folate 62µg 36µg 7%
Iron 1.77mg 2.22mg 6%
Vitamin B6 0.149mg 0.207mg 4%
Calcium 67mg 39mg 3%
Manganese 0.426mg 0.355mg 3%
Magnesium 26mg 38mg 3%
Zinc 0.5mg 0.2mg 3%
Potassium 521mg 436mg 3%
Vitamin B2 0.162mg 0.128mg 3%
Protein 2.13g 3.15g 2%
Sodium 46mg 11mg 2%
Choline 12.8mg 2%
Vitamin B1 0.067mg 0.094mg 2%
Monounsaturated fat 0.275g 0.052g 1%
Saturated fat 0.014g 0.207g 1%
Vitamin B3 1.114mg 0.92mg 1%
Calories 23kcal 19kcal 0%
Fats 0.52g 0.4g 0%
Carbs 3.67g 2.33g 0%
Net carbs 0.87g 2.33g N/A
Sugar 0.87g N/A
Selenium 0.9µg 0.9µg 0%
Polyunsaturated fat 0.04g 0.022g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 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
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more FatsFats +30%
Contains more CarbsCarbs +57.5%
Contains more OtherOther +18.5%
Contains more ProteinProtein +47.9%
~equal in Water ~92.88g

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
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +428.8%
Contains more Poly. FatPolyunsaturated fat +81.8%

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.