Coriander vs. Quinoa — In-Depth Nutrition Comparison
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Important differences between coriander and quinoa
- Coriander has more vitamin K, vitamin A, 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.
- Quinoa has a higher glycemic index than coriander.
The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Quinoa, cooked.
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.
| Contains more CalciumCalcium | +294.1% |
| Contains more PotassiumPotassium | +202.9% |
| Contains more IronIron | +18.8% |
| Contains more CopperCopper | +17.2% |
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more ZincZinc | +118% |
| Contains more PhosphorusPhosphorus | +216.7% |
| Contains less SodiumSodium | -84.8% |
| Contains more ManganeseManganese | +48.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +296.8% |
| Contains more Vitamin B2Vitamin B2 | +47.3% |
| Contains more Vitamin B3Vitamin B3 | +170.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +21.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +47.6% |
| Contains more Vitamin B1Vitamin B1 | +59.7% |
| Contains more CholineCholine | +79.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +28.8% |
| Contains more OtherOther | +90.9% |
| Contains more ProteinProtein | +106.6% |
| Contains more FatsFats | +269.2% |
| Contains more CarbsCarbs | +480.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +92% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 310µg | 0µg | 258% |
| Vitamin A | 337µg | 0µg | 37% |
| Vitamin C | 27mg | 0mg | 30% |
| Phosphorus | 48mg | 152mg | 15% |
| Vitamin E | 2.5mg | 0.63mg | 12% |
| Vitamin B5 | 0.57mg | 11% | |
| Potassium | 521mg | 172mg | 10% |
| Manganese | 0.426mg | 0.631mg | 9% |
| Magnesium | 26mg | 64mg | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.04g | 1.078g | 7% |
| Carbs | 3.67g | 21.3g | 6% |
| Calories | 23kcal | 120kcal | 5% |
| Zinc | 0.5mg | 1.09mg | 5% |
| Protein | 2.13g | 4.4g | 5% |
| Calcium | 67mg | 17mg | 5% |
| Folate | 62µg | 42µg | 5% |
| Copper | 0.225mg | 0.192mg | 4% |
| Vitamin B3 | 1.114mg | 0.412mg | 4% |
| Iron | 1.77mg | 1.49mg | 4% |
| Vitamin B2 | 0.162mg | 0.11mg | 4% |
| Vitamin B1 | 0.067mg | 0.107mg | 3% |
| Selenium | 0.9µg | 2.8µg | 3% |
| Sodium | 46mg | 7mg | 2% |
| Vitamin B6 | 0.149mg | 0.123mg | 2% |
| Choline | 12.8mg | 23mg | 2% |
| Fats | 0.52g | 1.92g | 2% |
| Saturated fat | 0.014g | 0.231g | 1% |
| Monounsaturated fat | 0.275g | 0.528g | 1% |
| Net carbs | 0.87g | 18.5g | N/A |
| Sugar | 0.87g | 0.87g | N/A |
| Fiber | 2.8g | 2.8g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
33%
38%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 39mg)
Which food is cheaper?
Quinoa is cheaper (difference - $2)
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 0.217g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0.87 g)
Which food is richer in minerals?
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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.