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  6. Coriander vs. Quinoa

Coriander vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between Coriander and Quinoa

  • Coriander has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Potassium, however, Quinoa has more Phosphorus, Magnesium, Manganese, and Zinc.
  • Coriander's daily need coverage for Vitamin K is 258% more.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Quinoa, cooked.

Infographic

Coriander vs Quinoa 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.
Coriander
Coriander
4
:
6
Quinoa
Quinoa
Contains more Calcium +294.1%
Contains more Iron +18.8%
Contains more Potassium +202.9%
Contains more Copper +17.2%
Contains more Magnesium +146.2%
Contains more Phosphorus +216.7%
Contains less Sodium -84.8%
Contains more Zinc +118%
Contains more Manganese +48.1%
Contains more Selenium +211.1%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +294.1%
Contains more Iron +18.8%
Contains more Potassium +202.9%
Contains more Copper +17.2%
Contains more Magnesium +146.2%
Contains more Phosphorus +216.7%
Contains less Sodium -84.8%
Contains more Zinc +118%
Contains more Manganese +48.1%
Contains more Selenium +211.1%

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.
Coriander
Coriander
9
:
1
Quinoa
Quinoa
Contains more Vitamin A +134860%
Contains more Vitamin E +296.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +170.4%
Contains more Vitamin B6 +21.1%
Contains more Folate +47.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +59.7%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +134860%
Contains more Vitamin E +296.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +170.4%
Contains more Vitamin B6 +21.1%
Contains more Folate +47.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +59.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
2
:
3
Quinoa
Quinoa
Contains more Water +28.8%
Contains more Other +90.9%
Contains more Protein +106.6%
Contains more Fats +269.2%
Contains more Carbs +480.4%
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +28.8%
Contains more Other +90.9%
Contains more Protein +106.6%
Contains more Fats +269.2%
Contains more Carbs +480.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +92%
Contains more Polyunsaturated fat +2595%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +92%
Contains more Polyunsaturated fat +2595%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Quinoa Opinion
Net carbs 0.87g 18.5g Quinoa
Protein 2.13g 4.4g Quinoa
Fats 0.52g 1.92g Quinoa
Carbs 3.67g 21.3g Quinoa
Calories 23kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 0.87g
Fiber 2.8g 2.8g
Calcium 67mg 17mg Coriander
Iron 1.77mg 1.49mg Coriander
Magnesium 26mg 64mg Quinoa
Phosphorus 48mg 152mg Quinoa
Potassium 521mg 172mg Coriander
Sodium 46mg 7mg Quinoa
Zinc 0.5mg 1.09mg Quinoa
Copper 0.225mg 0.192mg Coriander
Manganese 0.426mg 0.631mg Quinoa
Selenium 0.9µg 2.8µg Quinoa
Vitamin A 6748IU 5IU Coriander
Vitamin A RAE 337µg 0µg Coriander
Vitamin E 2.5mg 0.63mg Coriander
Vitamin C 27mg 0mg Coriander
Vitamin B1 0.067mg 0.107mg Quinoa
Vitamin B2 0.162mg 0.11mg Coriander
Vitamin B3 1.114mg 0.412mg Coriander
Vitamin B5 0.57mg Coriander
Vitamin B6 0.149mg 0.123mg Coriander
Folate 62µg 42µg Coriander
Vitamin K 310µg 0µg Coriander
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.014g 0.231g Coriander
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.275g 0.528g Quinoa
Polyunsaturated fat 0.04g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
126%
Coriander
11%
Quinoa
Minerals Daily Need Coverage Score
33%
Coriander
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 39mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.87 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.