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Coriander vs. Cayenne pepper — In-Depth Nutrition Comparison

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What are the main differences between Coriander and Cayenne pepper?

  • Coriander is richer in Vitamin K, yet Cayenne pepper is richer in Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Iron, Manganese, Vitamin B2, Vitamin C, and Vitamin B3.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 194% higher.
  • Coriander has 4 times more Vitamin K than Cayenne pepper. Coriander has 310µg of Vitamin K, while Cayenne pepper has 80.3µg.

We used Coriander (cilantro) leaves, raw and Spices, pepper, red or cayenne types in this comparison.

Infographic

Coriander vs Cayenne pepper 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.
Contains more Calcium +120.9%
Contains more Iron +340.7%
Contains more Magnesium +484.6%
Contains more Phosphorus +510.4%
Contains more Potassium +286.6%
Contains less Sodium -34.8%
Contains more Zinc +396%
Contains more Copper +65.8%
Contains more Manganese +369.5%
Contains more Selenium +877.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Calcium +120.9%
Contains more Iron +340.7%
Contains more Magnesium +484.6%
Contains more Phosphorus +510.4%
Contains more Potassium +286.6%
Contains less Sodium -34.8%
Contains more Zinc +396%
Contains more Copper +65.8%
Contains more Manganese +369.5%
Contains more Selenium +877.8%

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 K +286.1%
Contains more Vitamin A +516.6%
Contains more Vitamin E +1093.2%
Contains more Vitamin C +183%
Contains more Vitamin B1 +389.6%
Contains more Vitamin B2 +467.3%
Contains more Vitamin B3 +681.1%
Contains more Vitamin B6 +1544.3%
Contains more Folate +71%
Contains more Choline +302.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 7% 776%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 29% 201%
Contains more Vitamin K +286.1%
Contains more Vitamin A +516.6%
Contains more Vitamin E +1093.2%
Contains more Vitamin C +183%
Contains more Vitamin B1 +389.6%
Contains more Vitamin B2 +467.3%
Contains more Vitamin B3 +681.1%
Contains more Vitamin B6 +1544.3%
Contains more Folate +71%
Contains more Choline +302.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1045.5%
Contains more Protein +463.8%
Contains more Fats +3221.2%
Contains more Carbs +1443.1%
Contains more Other +310.9%
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more Water +1045.5%
Contains more Protein +463.8%
Contains more Fats +3221.2%
Contains more Carbs +1443.1%
Contains more Other +310.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +20825%
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +20825%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Cayenne pepper Opinion
Net carbs 0.87g 29.43g Cayenne pepper
Protein 2.13g 12.01g Cayenne pepper
Fats 0.52g 17.27g Cayenne pepper
Carbs 3.67g 56.63g Cayenne pepper
Calories 23kcal 318kcal Cayenne pepper
Sugar 0.87g 10.34g Coriander
Fiber 2.8g 27.2g Cayenne pepper
Calcium 67mg 148mg Cayenne pepper
Iron 1.77mg 7.8mg Cayenne pepper
Magnesium 26mg 152mg Cayenne pepper
Phosphorus 48mg 293mg Cayenne pepper
Potassium 521mg 2014mg Cayenne pepper
Sodium 46mg 30mg Cayenne pepper
Zinc 0.5mg 2.48mg Cayenne pepper
Copper 0.225mg 0.373mg Cayenne pepper
Manganese 0.426mg 2mg Cayenne pepper
Selenium 0.9µg 8.8µg Cayenne pepper
Vitamin A 6748IU 41610IU Cayenne pepper
Vitamin A RAE 337µg 2081µg Cayenne pepper
Vitamin E 2.5mg 29.83mg Cayenne pepper
Vitamin C 27mg 76.4mg Cayenne pepper
Vitamin B1 0.067mg 0.328mg Cayenne pepper
Vitamin B2 0.162mg 0.919mg Cayenne pepper
Vitamin B3 1.114mg 8.701mg Cayenne pepper
Vitamin B5 0.57mg Coriander
Vitamin B6 0.149mg 2.45mg Cayenne pepper
Folate 62µg 106µg Cayenne pepper
Choline 12.8mg 51.5mg Cayenne pepper
Vitamin K 310µg 80.3µg Coriander
Saturated Fat 0.014g 3.26g Coriander
Monounsaturated Fat 0.275g 2.75g Cayenne pepper
Polyunsaturated fat 0.04g 8.37g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Cayenne pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
117%
Coriander
360%
Cayenne pepper
Minerals Daily Need Coverage Score
33%
Coriander
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 9.47g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 3.246g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.5)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.