Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coriander vs. Semolina — In-Depth Nutrition Comparison

Compare

Differences between coriander and semolina

  • Coriander has more vitamin K, vitamin A, vitamin C, vitamin E, and folate, while semolina has more selenium, manganese, vitamin B3, vitamin B6, and phosphorus.
  • Coriander's daily need coverage for vitamin K is 258% higher.
  • Coriander has a lower glycemic index. The glycemic index of coriander is 32, while the glycemic index of semolina is 54.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Coriander vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +199.4%
Contains more IronIron +139.2%
Contains more CopperCopper +26.2%
Contains more ZincZinc +104%
Contains more PhosphorusPhosphorus +218.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +143%
Contains more SeleniumSelenium +2111.1%
~equal in Magnesium ~27mg
~equal in Calcium ~71mg

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% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8233.3%
Contains more Vitamin B2Vitamin B2 +224%
Contains more Vitamin KVitamin K +309900%
Contains more FolateFolate +675%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +234.3%
Contains more Vitamin B3Vitamin B3 +353.1%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin B6Vitamin B6 +203.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +835.2%
Contains more OtherOther +107%
Contains more ProteinProtein +252.6%
Contains more FatsFats +98.1%
Contains more CarbsCarbs +2104.1%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Poly. FatPolyunsaturated fat +705%
~equal in Monounsaturated fat ~0.258g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Semolina
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coriander Semolina DV% diff.
Vitamin K 310µg 0.1µg 258%
Vitamin A 337µg 37%
Selenium 0.9µg 19.9µg 35%
Vitamin C 27mg 0mg 30%
Starch 68.29g 28%
Carbs 3.67g 80.89g 26%
Manganese 0.426mg 1.035mg 26%
Vitamin B3 1.114mg 5.048mg 25%
Vitamin B6 0.149mg 0.452mg 23%
Calories 23kcal 374kcal 18%
Vitamin E 2.5mg 0.03mg 16%
Phosphorus 48mg 153mg 15%
Folate 62µg 8µg 14%
Vitamin B1 0.067mg 0.224mg 13%
Iron 1.77mg 0.74mg 13%
Protein 2.13g 7.51g 11%
Potassium 521mg 174mg 10%
Vitamin B2 0.162mg 0.05mg 9%
Copper 0.225mg 0.284mg 7%
Zinc 0.5mg 1.02mg 5%
Fiber 2.8g 1.8g 4%
Vitamin B5 0.57mg 0.672mg 2%
Polyunsaturated fat 0.04g 0.322g 2%
Choline 12.8mg 2%
Sodium 46mg 2mg 2%
Fats 0.52g 1.03g 1%
Saturated fat 0.014g 0.294g 1%
Net carbs 0.87g 79.09g N/A
Magnesium 26mg 27mg 0%
Calcium 67mg 71mg 0%
Sugar 0.87g 0.33g N/A
Monounsaturated fat 0.275g 0.258g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Semolina
Minerals Daily Need Coverage Score
33%
Coriander
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 44mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.28g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.