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Coriander vs. Welsh onion — In-Depth Nutrition Comparison

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How are Coriander and Welsh onion different?

  • Coriander is higher than Welsh onion in Vitamin K, Copper, Vitamin E , Manganese, Folate, Potassium, Vitamin B5, Iron, Vitamin B6, and Vitamin B2.
  • Coriander covers your daily need of Vitamin K 97% more than Welsh onion.
  • Coriander contains 5 times more Vitamin E than Welsh onion. Coriander contains 2.5mg of Vitamin E , while Welsh onion contains 0.51mg.

Coriander (cilantro) leaves, raw and Onions, welsh, raw types were used in this article.

Infographic

Coriander vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +272.2%
Contains more PotassiumPotassium +145.8%
Contains more IronIron +45.1%
Contains more CopperCopper +221.4%
Contains more ManganeseManganese +210.9%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -63%
~equal in Zinc ~0.52mg
~equal in Phosphorus ~49mg

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% 405% 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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +481.7%
Contains more Vitamin E Vitamin E +390.2%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +178.5%
Contains more Vitamin B5Vitamin B5 +237.3%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more Vitamin KVitamin K +60.3%
Contains more FolateFolate +287.5%
Contains more CholineCholine +141.5%
~equal in Vitamin C ~27mg
~equal in Vitamin D ~0µg
~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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +12.1%
Contains more FatsFats +30%
Contains more OtherOther +110%
Contains more CarbsCarbs +77.1%
~equal in Water ~90.5g

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated Fat -79.1%
Contains more Mono. FatMonounsaturated Fat +391.1%
Contains more Poly. FatPolyunsaturated fat +290%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Welsh onion
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 Welsh onion Opinion
Calories 23kcal 34kcal Welsh onion
Protein 2.13g 1.9g Coriander
Fats 0.52g 0.4g Coriander
Vitamin C 27mg 27mg
Net carbs 0.87g 4.1g Welsh onion
Carbs 3.67g 6.5g Welsh onion
Magnesium 26mg 23mg Coriander
Calcium 67mg 18mg Coriander
Potassium 521mg 212mg Coriander
Iron 1.77mg 1.22mg Coriander
Sugar 0.87g 2.18g Coriander
Fiber 2.8g 2.4g Coriander
Copper 0.225mg 0.07mg Coriander
Zinc 0.5mg 0.52mg Welsh onion
Phosphorus 48mg 49mg Welsh onion
Sodium 46mg 17mg Welsh onion
Vitamin A 6748IU 1160IU Coriander
Vitamin A RAE 337µg Coriander
Vitamin E 2.5mg 0.51mg Coriander
Manganese 0.426mg 0.137mg Coriander
Selenium 0.9µg 0.6µg Coriander
Vitamin B1 0.067mg 0.05mg Coriander
Vitamin B2 0.162mg 0.09mg Coriander
Vitamin B3 1.114mg 0.4mg Coriander
Vitamin B5 0.57mg 0.169mg Coriander
Vitamin B6 0.149mg 0.072mg Coriander
Vitamin K 310µg 193.4µg Coriander
Folate 62µg 16µg Coriander
Choline 12.8mg 5.3mg Coriander
Saturated Fat 0.014g 0.067g Coriander
Monounsaturated Fat 0.275g 0.056g Coriander
Polyunsaturated fat 0.04g 0.156g Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Welsh onion
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
117%
Coriander
57%
Welsh onion
Minerals Daily Need Coverage Score
33%
Coriander
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 29mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.31g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 7)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.