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Coriander vs Rosemary - In-Depth Nutrition Comparison

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How are Coriander and Rosemary different?

  • Coriander is richer in Vitamin A RAE, while Rosemary is higher in Iron, Fiber, Calcium, Manganese, Magnesium, Vitamin B6, Folate, and Copper.
  • Rosemary covers your daily need of Iron 61% more than Coriander.
  • Coriander contains 2 times more Vitamin A RAE than Rosemary. Coriander contains 337µg of Vitamin A RAE, while Rosemary contains 146µg.
  • Coriander is lower in Saturated Fat.

Coriander (cilantro) leaves, raw and Rosemary, fresh types were used in this article.

Infographic

Coriander vs Rosemary 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +373.1%
Contains more Iron +275.7%
Contains more Magnesium +250%
Contains more Phosphorus +37.5%
Contains more Potassium +28.2%
Contains less Sodium -43.5%
Contains more Zinc +86%
Contains more Copper +33.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Contains more Calcium +373.1%
Contains more Iron +275.7%
Contains more Magnesium +250%
Contains more Phosphorus +37.5%
Contains more Potassium +28.2%
Contains less Sodium -43.5%
Contains more Zinc +86%
Contains more Copper +33.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +130.8%
Contains more Vitamin C +23.9%
Contains more Vitamin B1 +86.1%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +125.5%
Contains more Folate +75.8%
Equal in Vitamin B2 - 0.152
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin A +130.8%
Contains more Vitamin C +23.9%
Contains more Vitamin B1 +86.1%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +125.5%
Contains more Folate +75.8%
Equal in Vitamin B2 - 0.152

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Rosemary
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coriander Rosemary Opinion
Net carbs 0.87g 6.6g Rosemary
Protein 2.13g 3.31g Rosemary
Fats 0.52g 5.86g Rosemary
Carbs 3.67g 20.7g Rosemary
Calories 23kcal 131kcal Rosemary
Starch g g
Fructose g g
Sugar 0.87g g Rosemary
Fiber 2.8g 14.1g Rosemary
Calcium 67mg 317mg Rosemary
Iron 1.77mg 6.65mg Rosemary
Magnesium 26mg 91mg Rosemary
Phosphorus 48mg 66mg Rosemary
Potassium 521mg 668mg Rosemary
Sodium 46mg 26mg Rosemary
Zinc 0.5mg 0.93mg Rosemary
Copper 0.225mg 0.301mg Rosemary
Vitamin A 6748IU 2924IU Coriander
Vitamin E 2.5mg mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 21.8mg Coriander
Vitamin B1 0.067mg 0.036mg Coriander
Vitamin B2 0.162mg 0.152mg Coriander
Vitamin B3 1.114mg 0.912mg Coriander
Vitamin B5 0.57mg 0.804mg Rosemary
Vitamin B6 0.149mg 0.336mg Rosemary
Folate 62µg 109µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K 310µg µg Coriander
Tryptophan mg 0.051mg Rosemary
Threonine mg 0.136mg Rosemary
Isoleucine mg 0.136mg Rosemary
Leucine mg 0.249mg Rosemary
Lysine mg 0.143mg Rosemary
Methionine mg 0.047mg Rosemary
Phenylalanine mg 0.169mg Rosemary
Valine mg 0.165mg Rosemary
Histidine mg 0.066mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 2.838g Coriander
Monounsaturated Fat 0.275g 1.16g Rosemary
Polyunsaturated fat 0.04g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
126
Coriander
43
Rosemary
Mineral Summary Score
33
Coriander
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Coriander
20%
Rosemary
Carbohydrates
4%
Coriander
21%
Rosemary
Fats
2%
Coriander
27%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 20mg)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $0.5)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 2.824g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.