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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Sweet potato
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
94%
Coriander
31%
Sweet potato
Minerals Daily Need Coverage Score
33%
Coriander
20%
Sweet potato

Comparison summary

Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.31g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.