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Coriander vs Spinach - In-Depth Nutrition Comparison

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Important differences between Coriander and Spinach

  • Coriander has more Copper, and Vitamin B5, however Spinach has more Vitamin K, Folate, Manganese, Vitamin A RAE, 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
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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 less Sodium -41.8%
Contains more Copper +73.1%
Contains more Calcium +47.8%
Contains more Iron +53.1%
Contains more Magnesium +203.8%
Equal in Phosphorus - 49
Equal in Potassium - 558
Equal in Zinc - 0.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains less Sodium -41.8%
Contains more Copper +73.1%
Contains more Calcium +47.8%
Contains more Iron +53.1%
Contains more Magnesium +203.8%
Equal in Phosphorus - 49
Equal in Potassium - 558
Equal in Zinc - 0.53

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 Folate +212.9%
Contains more Vitamin K +55.8%
Equal in Vitamin C - 28.1
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 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 Folate +212.9%
Contains more Vitamin K +55.8%
Equal in Vitamin C - 28.1

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

All nutrients comparison - raw data values

Nutrient Coriander Spinach Opinion
Net carbs 0.87g 1.43g Spinach
Protein 2.13g 2.86g Spinach
Fats 0.52g 0.39g Coriander
Carbs 3.67g 3.63g Coriander
Calories 23kcal 23kcal
Starch g g
Fructose g 0.15g Spinach
Sugar 0.87g 0.42g Spinach
Fiber 2.8g 2.2g Coriander
Calcium 67mg 99mg Spinach
Iron 1.77mg 2.71mg Spinach
Magnesium 26mg 79mg Spinach
Phosphorus 48mg 49mg Spinach
Potassium 521mg 558mg Spinach
Sodium 46mg 79mg Coriander
Zinc 0.5mg 0.53mg Spinach
Copper 0.225mg 0.13mg Coriander
Vitamin A 6748IU 9377IU Spinach
Vitamin E 2.5mg 2.03mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 28.1mg Spinach
Vitamin B1 0.067mg 0.078mg Spinach
Vitamin B2 0.162mg 0.189mg Spinach
Vitamin B3 1.114mg 0.724mg Coriander
Vitamin B5 0.57mg 0.065mg Coriander
Vitamin B6 0.149mg 0.195mg Spinach
Folate 62µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 310µg 482.9µg Spinach
Tryptophan mg 0.039mg Spinach
Threonine mg 0.122mg Spinach
Isoleucine mg 0.147mg Spinach
Leucine mg 0.223mg Spinach
Lysine mg 0.174mg Spinach
Methionine mg 0.053mg Spinach
Phenylalanine mg 0.129mg Spinach
Valine mg 0.161mg Spinach
Histidine mg 0.064mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.063g Coriander
Monounsaturated Fat 0.275g 0.01g Coriander
Polyunsaturated fat 0.04g 0.165g Spinach

Which food is preferable for your diet?

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

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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
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

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)

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.