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

Coriander vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Important differences between Coriander and Spinach raw

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

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

Infographic

Coriander vs Spinach raw 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 less Sodium -41.8%
Contains more Copper +73.1%
Contains more Calcium +47.8%
Contains more Iron +53.1%
Contains more Magnesium +203.8%
Contains more Manganese +110.6%
Contains more Selenium +11.1%
Equal in Phosphorus - 49
Equal in Potassium - 558
Equal in Zinc - 0.53
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 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
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%
Contains more Manganese +110.6%
Contains more Selenium +11.1%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +33.3%
Contains more Protein +34.3%
Contains more Other +17%
Equal in Carbs - 3.63
Equal in Water - 91.4
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +33.3%
Contains more Protein +34.3%
Contains more Other +17%
Equal in Carbs - 3.63
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +312.5%
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +312.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Spinach raw
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 raw Opinion
Net carbs 0.87g 1.43g Spinach raw
Protein 2.13g 2.86g Spinach raw
Fats 0.52g 0.39g Coriander
Carbs 3.67g 3.63g Coriander
Calories 23kcal 23kcal
Fructose 0.15g Spinach raw
Sugar 0.87g 0.42g Spinach raw
Fiber 2.8g 2.2g Coriander
Calcium 67mg 99mg Spinach raw
Iron 1.77mg 2.71mg Spinach raw
Magnesium 26mg 79mg Spinach raw
Phosphorus 48mg 49mg Spinach raw
Potassium 521mg 558mg Spinach raw
Sodium 46mg 79mg Coriander
Zinc 0.5mg 0.53mg Spinach raw
Copper 0.225mg 0.13mg Coriander
Manganese 0.426mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin A 6748IU 9377IU Spinach raw
Vitamin A RAE 337µg 469µg Spinach raw
Vitamin E 2.5mg 2.03mg Coriander
Vitamin C 27mg 28.1mg Spinach raw
Vitamin B1 0.067mg 0.078mg Spinach raw
Vitamin B2 0.162mg 0.189mg Spinach raw
Vitamin B3 1.114mg 0.724mg Coriander
Vitamin B5 0.57mg 0.065mg Coriander
Vitamin B6 0.149mg 0.195mg Spinach raw
Folate 62µg 194µg Spinach raw
Vitamin K 310µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.014g 0.063g Coriander
Monounsaturated Fat 0.275g 0.01g Coriander
Polyunsaturated fat 0.04g 0.165g Spinach raw

Which food is preferable for your diet?

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

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
126%
Coriander
181%
Spinach raw
Minerals Daily Need Coverage Score
33%
Coriander
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.45g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw 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

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. Spinach raw - 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.