Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Coriander vs Spinach - In-Depth Nutrition Comparison

Compare

Important differences between Coriander and Spinach

  • Coriander has more Copper, and Vitamin B5, however Spinach has more Vitamin K, Folate, Manganese, Vitamin A, Magnesium, and Iron.
  • Spinach's daily need coverage for Vitamin K is 144% more.
  • Coriander has 9 times more Vitamin B5 than Spinach. Coriander has 0.57mg of Vitamin B5, while Spinach has 0.065mg.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Spinach, raw.

Infographic

Coriander vs Spinach infographic
Copy 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 Copper +73.1%
Contains less Sodium -41.8%
Contains more Iron +53.1%
Contains more Calcium +47.8%
Contains more Magnesium +203.8%
Equal in Potassium - 558
Equal in Zinc - 0.53
Equal in Phosphorus - 49
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Contains more Copper +73.1%
Contains less Sodium -41.8%
Contains more Iron +53.1%
Contains more Calcium +47.8%
Contains more Magnesium +203.8%
Equal in Potassium - 558
Equal in Zinc - 0.53
Equal in Phosphorus - 49

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 E +23.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +776.9%
Contains more Vitamin A +39%
Contains more Vitamin B1 +16.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +30.9%
Contains more Vitamin K +55.8%
Contains more Folate +212.9%
Equal in Vitamin C - 28.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
Contains more Vitamin E +23.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +776.9%
Contains more Vitamin A +39%
Contains more Vitamin B1 +16.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +30.9%
Contains more Vitamin K +55.8%
Contains more Folate +212.9%
Equal in Vitamin C - 28.1

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
181
Spinach
Mineral Summary Score
33
Coriander
41
Spinach

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
17%
Spinach
Carbohydrates
4%
Coriander
4%
Spinach
Fats
2%
Coriander
2%
Spinach

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 Spinach
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.45g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.049g)
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)

All nutrients comparison - raw data values

Nutrient Coriander Spinach Opinion
Calories 23 23
Protein 2.13 2.86 Spinach
Fats 0.52 0.39 Coriander
Vitamin C 27 28.1 Spinach
Carbs 3.67 3.63 Coriander
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 2.71 Spinach
Calcium 67 99 Spinach
Potassium 521 558 Spinach
Magnesium 26 79 Spinach
Sugar 0.87 0.42 Spinach
Fiber 2.8 2.2 Coriander
Copper 0.225 0.13 Coriander
Zinc 0.5 0.53 Spinach
Starch
Phosphorus 48 49 Spinach
Sodium 46 79 Coriander
Vitamin A 6748 9377 Spinach
Vitamin E 2.5 2.03 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.078 Spinach
Vitamin B2 0.162 0.189 Spinach
Vitamin B3 1.114 0.724 Coriander
Vitamin B5 0.57 0.065 Coriander
Vitamin B6 0.149 0.195 Spinach
Vitamin B12 0 0
Vitamin K 310 482.9 Spinach
Folate 62 194 Spinach
Trans Fat 0 0
Saturated Fat 0.014 0.063 Coriander
Monounsaturated Fat 0.275 0.01 Coriander
Polyunsaturated fat 0.04 0.165 Spinach
Tryptophan 0.039 Spinach
Threonine 0.122 Spinach
Isoleucine 0.147 Spinach
Leucine 0.223 Spinach
Lysine 0.174 Spinach
Methionine 0.053 Spinach
Phenylalanine 0.129 Spinach
Valine 0.161 Spinach
Histidine 0.064 Spinach
Fructose 0.15 Spinach

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.