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  6. Coriander vs. Sweet potato

Coriander vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between coriander and sweet potato

  • Coriander has more vitamin K, vitamin C, vitamin E, iron, folate, copper, vitamin B2, manganese, and potassium; however, sweet potato has more vitamin A.
  • Coriander's daily need coverage for vitamin K is 257% more.
  • Coriander has 11 times more vitamin C than sweet potato. Coriander has 27mg of vitamin C, while sweet potato has 2.4mg.
  • Sweet potato has a higher glycemic index than coriander.

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

Infographic

Coriander vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +123.3%
Contains more PotassiumPotassium +54.6%
Contains more IronIron +190.2%
Contains more CopperCopper +49%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -16.4%
Contains more ManganeseManganese +65.1%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~25mg
~equal in Phosphorus ~47mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin EVitamin E +861.5%
Contains more Vitamin B2Vitamin B2 +165.6%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin KVitamin K +17122.2%
Contains more FolateFolate +463.6%
Contains more Vitamin AVitamin A +110.4%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B6Vitamin B6 +40.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Coriander Sweet potato DV% diff.
Vitamin K 310µg 1.8µg 257%
Vitamin A 337µg 709µg 41%
Vitamin C 27mg 2.4mg 27%
Vitamin E 2.5mg 0.26mg 15%
Iron 1.77mg 0.61mg 15%
Folate 62µg 11µg 13%
Copper 0.225mg 0.151mg 8%
Vitamin B2 0.162mg 0.061mg 8%
Manganese 0.426mg 0.258mg 7%
Starch 12.65g 5%
Vitamin B6 0.149mg 0.209mg 5%
Vitamin B5 0.57mg 0.8mg 5%
Potassium 521mg 337mg 5%
Carbs 3.67g 20.12g 5%
Calcium 67mg 30mg 4%
Vitamin B3 1.114mg 0.557mg 3%
Calories 23kcal 86kcal 3%
Zinc 0.5mg 0.3mg 2%
Protein 2.13g 1.57g 1%
Monounsaturated fat 0.275g 0.001g 1%
Vitamin B1 0.067mg 0.078mg 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.52g 0.05g 1%
Fructose 0.7g 1%
Fiber 2.8g 3g 1%
Net carbs 0.87g 17.12g N/A
Magnesium 26mg 25mg 0%
Sugar 0.87g 4.18g N/A
Phosphorus 48mg 47mg 0%
Sodium 46mg 55mg 0%
Choline 12.8mg 12.3mg 0%
Saturated fat 0.014g 0.018g 0%
Polyunsaturated fat 0.04g 0.014g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +35.7%
Contains more FatsFats +940%
Contains more WaterWater +19.3%
Contains more OtherOther +50%
Contains more CarbsCarbs +448.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +27400%
Contains more Poly. FatPolyunsaturated fat +185.7%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.