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Coriander vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between coriander and spelt?

  • Coriander is richer in vitamin A, vitamin C, vitamin E, folate, potassium, and vitamin B2, yet spelt is richer in manganese, phosphorus, vitamin B3, and zinc.
  • Coriander's daily need coverage for vitamin A is 37% higher.
  • Coriander has a lower glycemic index than spelt.

We used Coriander (cilantro) leaves, raw and Spelt, cooked types in this comparison.

Infographic

Coriander vs Spelt 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%
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +570%
Contains more PotassiumPotassium +264.3%
Contains more MagnesiumMagnesium +88.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +212.5%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +156.1%
Contains more SeleniumSelenium +344.4%
~equal in Iron ~1.67mg
~equal in Copper ~0.215mg

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%
Spelt
2
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +861.5%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +86.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +376.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B3Vitamin B3 +130.7%
~equal in Vitamin D ~µg
~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
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +38.5%
Contains more OtherOther +126.2%
Contains more ProteinProtein +158.2%
Contains more FatsFats +63.5%
Contains more CarbsCarbs +620.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Spelt DV% diff.
Vitamin K 310µg 258%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 0mg 30%
Manganese 0.426mg 1.091mg 29%
Phosphorus 48mg 150mg 15%
Vitamin E 2.5mg 0.26mg 15%
Folate 62µg 13µg 12%
Potassium 521mg 143mg 11%
Vitamin B5 0.57mg 11%
Vitamin B2 0.162mg 0.03mg 10%
Vitamin B3 1.114mg 2.57mg 9%
Carbs 3.67g 26.44g 8%
Starch 19.57g 8%
Zinc 0.5mg 1.25mg 7%
Protein 2.13g 5.5g 7%
Calcium 67mg 10mg 6%
Selenium 0.9µg 4µg 6%
Calories 23kcal 127kcal 5%
Vitamin B6 0.149mg 0.08mg 5%
Magnesium 26mg 49mg 5%
Fiber 2.8g 3.9g 4%
Vitamin B1 0.067mg 0.103mg 3%
Choline 12.8mg 2%
Sodium 46mg 5mg 2%
Copper 0.225mg 0.215mg 1%
Iron 1.77mg 1.67mg 1%
Fats 0.52g 0.85g 1%
Monounsaturated fat 0.275g 1%
Net carbs 0.87g 22.54g N/A
Sugar 0.87g N/A
Saturated fat 0.014g 0%
Polyunsaturated fat 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Coriander
9%
Spelt
Minerals Daily Need Coverage Score
33%
Coriander
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 31)
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)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.