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  6. Coriander vs. Summer squash

Coriander vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between coriander and summer squash?

  • Summer squash has less vitamin K, vitamin A, copper, iron, vitamin E, vitamin C, manganese, vitamin B5, folate, and potassium than coriander.
  • Coriander's daily need coverage for vitamin K is 256% higher.
  • Coriander has 34 times more vitamin A than summer squash. Coriander has 6748IU of vitamin A, while summer squash has 200IU.
  • Summer squash has a lower glycemic index than coriander.

We used Coriander (cilantro) leaves, raw and Squash, summer, all varieties, raw types in this comparison.

Infographic

Coriander vs Summer squash 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +346.7%
Contains more PotassiumPotassium +98.9%
Contains more IronIron +405.7%
Contains more CopperCopper +341.2%
Contains more ZincZinc +72.4%
Contains more PhosphorusPhosphorus +26.3%
Contains more ManganeseManganese +143.4%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -95.7%

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%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +58.8%
Contains more Vitamin AVitamin A +3270%
Contains more Vitamin EVitamin E +1983.3%
Contains more Vitamin B1Vitamin B1 +39.6%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B5Vitamin B5 +267.7%
Contains more Vitamin KVitamin K +10233.3%
Contains more FolateFolate +113.8%
Contains more CholineCholine +91%
Contains more Vitamin B6Vitamin B6 +46.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Summer squash DV% diff.
Vitamin K 310µg 3µg 256%
Vitamin A 337µg 10µg 36%
Copper 0.225mg 0.051mg 19%
Iron 1.77mg 0.35mg 18%
Vitamin E 2.5mg 0.12mg 16%
Vitamin C 27mg 17mg 11%
Manganese 0.426mg 0.175mg 11%
Vitamin B5 0.57mg 0.155mg 8%
Folate 62µg 29µg 8%
Potassium 521mg 262mg 8%
Fiber 2.8g 1.1g 7%
Calcium 67mg 15mg 5%
Vitamin B6 0.149mg 0.218mg 5%
Vitamin B3 1.114mg 0.487mg 4%
Protein 2.13g 1.21g 2%
Vitamin B1 0.067mg 0.048mg 2%
Sodium 46mg 2mg 2%
Zinc 0.5mg 0.29mg 2%
Magnesium 26mg 17mg 2%
Vitamin B2 0.162mg 0.142mg 2%
Choline 12.8mg 6.7mg 1%
Monounsaturated fat 0.275g 0.016g 1%
Fructose 0.95g 1%
Selenium 0.9µg 0.2µg 1%
Fats 0.52g 0.18g 1%
Phosphorus 48mg 38mg 1%
Calories 23kcal 16kcal 0%
Net carbs 0.87g 2.25g N/A
Carbs 3.67g 3.35g 0%
Sugar 0.87g 2.2g N/A
Saturated fat 0.014g 0.044g 0%
Polyunsaturated fat 0.04g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +76%
Contains more FatsFats +188.9%
Contains more OtherOther +137.1%
~equal in Carbs ~3.35g
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +1618.8%
Contains more Poly. FatPolyunsaturated fat +122.5%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.