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Coriander vs. Pumpkin pie — In-Depth Nutrition Comparison

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Differences between coriander and pumpkin pie

  • Coriander has more vitamin K, vitamin A, vitamin C, vitamin E, iron, potassium, and folate, while pumpkin pie has more vitamin B12 and vitamin B1.
  • Coriander's daily need coverage for vitamin K is 247% higher.
  • The amount of saturated fat in coriander is lower.
  • Coriander has a lower glycemic index. The glycemic index of coriander is 32, while the glycemic index of pumpkin pie is 59.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Pie, pumpkin, commercially prepared.

Infographic

Coriander vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +85.7%
Contains more PotassiumPotassium +212%
Contains more IronIron +96.7%
Contains more CopperCopper +52%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +87.7%
Contains more PhosphorusPhosphorus +68.8%
Contains more SeleniumSelenium +500%
~equal in Calcium ~64mg

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +228.9%
Contains more Vitamin B2Vitamin B2 +30.6%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B6Vitamin B6 +136.5%
Contains more Vitamin KVitamin K +2248.5%
Contains more FolateFolate +138.5%
Contains more Vitamin AVitamin A +32.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +193%
~equal in Vitamin B3 ~1.107mg

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% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +83%
Contains more OtherOther +30.1%
Contains more ProteinProtein +83.1%
Contains more FatsFats +1775%
Contains more CarbsCarbs +849%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +1572.7%
Contains more Poly. FatPolyunsaturated fat +4325%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Pumpkin pie DV% diff.
Vitamin K 310µg 13.2µg 247%
Vitamin C 27mg 0mg 30%
Vitamin B12 0µg 0.35µg 15%
Fats 0.52g 9.75g 14%
Vitamin E 2.5mg 0.76mg 12%
Vitamin A 337µg 448µg 12%
Polyunsaturated fat 0.04g 1.77g 12%
Iron 1.77mg 0.9mg 11%
Calories 23kcal 243kcal 11%
Monounsaturated fat 0.275g 4.6g 11%
Potassium 521mg 167mg 10%
Carbs 3.67g 34.83g 10%
Saturated fat 0.014g 1.988g 9%
Cholesterol 0mg 26mg 9%
Copper 0.225mg 0.148mg 9%
Vitamin B1 0.067mg 0.177mg 9%
Manganese 0.426mg 0.227mg 9%
Folate 62µg 26µg 9%
Selenium 0.9µg 5.4µg 8%
Sodium 46mg 239mg 8%
Vitamin B6 0.149mg 0.063mg 7%
Phosphorus 48mg 81mg 5%
Fiber 2.8g 1.8g 4%
Choline 12.8mg 37.5mg 4%
Fructose 2.85g 4%
Protein 2.13g 3.9g 4%
Starch 10.73g 4%
Vitamin B2 0.162mg 0.124mg 3%
Magnesium 26mg 14mg 3%
Vitamin B5 0.57mg 0.452mg 2%
Vitamin D 0µg 0.1µg 1%
Zinc 0.5mg 0.39mg 1%
Net carbs 0.87g 33.03g N/A
Vitamin D 0IU 2IU 0%
Calcium 67mg 64mg 0%
Sugar 0.87g 18.88g N/A
Vitamin B3 1.114mg 1.107mg 0%
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Pumpkin pie
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
94%
Coriander
32%
Pumpkin pie
Minerals Daily Need Coverage Score
33%
Coriander
26%
Pumpkin pie

Comparison summary

Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 18.01g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 193mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 1.974g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.