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  6. Coriander vs. Refried beans

Coriander vs. Refried beans — In-Depth Nutrition Comparison

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How are coriander and refried beans different?

  • Coriander is richer in vitamin K, vitamin A, vitamin C, vitamin E, folate, copper, vitamin B5, and vitamin B2, while refried beans are higher in selenium.
  • Coriander covers your daily need for vitamin K, 257% more than refried beans.
  • Coriander is lower in sodium.

Coriander (cilantro) leaves, raw and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Coriander vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +131%
Contains more PotassiumPotassium +63.3%
Contains more IronIron +22.9%
Contains more CopperCopper +74.4%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +47.4%
Contains more MagnesiumMagnesium +34.6%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +91.7%
Contains more SeleniumSelenium +544.4%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2677.8%
Contains more Vitamin B2Vitamin B2 +105.1%
Contains more Vitamin B3Vitamin B3 +203.5%
Contains more Vitamin B5Vitamin B5 +201.6%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more Vitamin KVitamin K +14661.9%
Contains more FolateFolate +463.6%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more CholineCholine +65.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Refried beans DV% diff.
Vitamin K 310µg 2.1µg 257%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 6mg 23%
Histidine 153mg 22%
Vitamin E 2.5mg 0.09mg 16%
Sodium 46mg 370mg 14%
Folate 62µg 11µg 13%
Copper 0.225mg 0.129mg 11%
Selenium 0.9µg 5.8µg 9%
Vitamin B5 0.57mg 0.189mg 8%
Protein 2.13g 4.98g 6%
Phosphorus 48mg 92mg 6%
Manganese 0.426mg 0.289mg 6%
Potassium 521mg 319mg 6%
Vitamin B2 0.162mg 0.079mg 6%
Vitamin B3 1.114mg 0.367mg 5%
Vitamin B6 0.149mg 0.103mg 4%
Iron 1.77mg 1.44mg 4%
Calcium 67mg 29mg 4%
Fiber 2.8g 3.7g 4%
Saturated fat 0.014g 0.631g 3%
Polyunsaturated fat 0.04g 0.543g 3%
Calories 23kcal 90kcal 3%
Carbs 3.67g 13.55g 3%
Starch 7.43g 3%
Fats 0.52g 2.01g 2%
Magnesium 26mg 35mg 2%
Choline 12.8mg 21.2mg 2%
Vitamin B1 0.067mg 0.076mg 1%
Zinc 0.5mg 0.58mg 1%
Monounsaturated fat 0.275g 0.601g 1%
Net carbs 0.87g 9.85g N/A
Sugar 0.87g 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +18.6%
Contains more ProteinProtein +133.8%
Contains more FatsFats +286.5%
Contains more CarbsCarbs +269.2%
Contains more OtherOther +16.3%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +118.5%
Contains more Poly. FatPolyunsaturated fat +1257.5%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.