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Coriander vs. Vegetable — In-Depth Nutrition Comparison

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How are coriander and vegetable different?

  • Coriander is higher in vitamin K, vitamin A, vitamin C, copper, vitamin E, iron, folate, potassium, and vitamin B5; however, vegetable is richer in fiber.
  • Daily need coverage for vitamin K for coriander is 239% higher.
  • Coriander contains 8 times more vitamin C than vegetable. While coriander contains 27mg of vitamin C, vegetable contains only 3.2mg.
  • Coriander has a lower glycemic index (32) than vegetable (66).

Coriander (cilantro) leaves, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Coriander vs Vegetable 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" 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +168%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +115.9%
Contains more CopperCopper +171.1%
Contains more ManganeseManganese +12.4%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -23.9%
~equal in Zinc ~0.49mg
~equal in Phosphorus ~51mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +743.8%
Contains more Vitamin AVitamin A +57.5%
Contains more Vitamin EVitamin E +557.9%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +30.9%
Contains more Vitamin B5Vitamin B5 +277.5%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +1219.1%
Contains more FolateFolate +226.3%
Contains more CholineCholine +88.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +246.7%
Contains more OtherOther +119.4%
Contains more ProteinProtein +34.3%
Contains more CarbsCarbs +256.7%
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +2650%
Contains more Poly. FatPolyunsaturated fat +80%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Vegetable DV% diff.
Vitamin K 310µg 23.5µg 239%
Vitamin C 27mg 3.2mg 26%
Copper 0.225mg 0.083mg 16%
Vitamin A 337µg 214µg 14%
Vitamin E 2.5mg 0.38mg 14%
Iron 1.77mg 0.82mg 12%
Folate 62µg 19µg 11%
Potassium 521mg 169mg 10%
Vitamin B5 0.57mg 0.151mg 8%
Vitamin B6 0.149mg 0.074mg 6%
Fiber 2.8g 4.4g 6%
Calcium 67mg 25mg 4%
Carbs 3.67g 13.09g 3%
Vitamin B2 0.162mg 0.12mg 3%
Vitamin B3 1.114mg 0.851mg 2%
Manganese 0.426mg 0.379mg 2%
Calories 23kcal 65kcal 2%
Choline 12.8mg 24.1mg 2%
Selenium 0.9µg 0.3µg 1%
Protein 2.13g 2.86g 1%
Monounsaturated fat 0.275g 0.01g 1%
Magnesium 26mg 22mg 1%
Fats 0.52g 0.15g 1%
Net carbs 0.87g 8.69g N/A
Sugar 0.87g 3.12g N/A
Zinc 0.5mg 0.49mg 0%
Phosphorus 48mg 51mg 0%
Sodium 46mg 35mg 0%
Vitamin B1 0.067mg 0.071mg 0%
Saturated fat 0.014g 0.031g 0%
Polyunsaturated fat 0.04g 0.072g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

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

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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
20%
Vegetable
Minerals Daily Need Coverage Score
33%
Coriander
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 11mg)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.