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  6. Coriander vs. Welsh onion

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.
Coriander
Coriander
7
:
3
Welsh onion
Welsh onion
Contains more Calcium +272.2%
Contains more Iron +45.1%
Contains more Magnesium +13%
Contains more Potassium +145.8%
Contains more Copper +221.4%
Contains more Manganese +210.9%
Contains more Selenium +50%
Contains less Sodium -63%
Equal in Phosphorus - 49
Equal in Zinc - 0.52
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +272.2%
Contains more Iron +45.1%
Contains more Magnesium +13%
Contains more Potassium +145.8%
Contains more Copper +221.4%
Contains more Manganese +210.9%
Contains more Selenium +50%
Contains less Sodium -63%
Equal in Phosphorus - 49
Equal in Zinc - 0.52

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.
Coriander
Coriander
9
:
0
Welsh onion
Welsh onion
Contains more Vitamin A +481.7%
Contains more Vitamin E +390.2%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +237.3%
Contains more Vitamin B6 +106.9%
Contains more Folate +287.5%
Contains more Vitamin K +60.3%
Equal in Vitamin C - 27
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +481.7%
Contains more Vitamin E +390.2%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +237.3%
Contains more Vitamin B6 +106.9%
Contains more Folate +287.5%
Contains more Vitamin K +60.3%
Equal in Vitamin C - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
4
:
1
Welsh onion
Welsh onion
Contains more Protein +12.1%
Contains more Fats +30%
Contains more Other +110%
Contains more Carbs +77.1%
Equal in Water - 90.5
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Welsh onion
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 Protein +12.1%
Contains more Fats +30%
Contains more Other +110%
Contains more Carbs +77.1%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Welsh onion
Welsh onion
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +391.1%
Contains more Polyunsaturated fat +290%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +391.1%
Contains more Polyunsaturated 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
Net carbs 0.87g 4.1g Welsh onion
Protein 2.13g 1.9g Coriander
Fats 0.52g 0.4g Coriander
Carbs 3.67g 6.5g Welsh onion
Calories 23kcal 34kcal Welsh onion
Sugar 0.87g 2.18g Coriander
Fiber 2.8g 2.4g Coriander
Calcium 67mg 18mg Coriander
Iron 1.77mg 1.22mg Coriander
Magnesium 26mg 23mg Coriander
Phosphorus 48mg 49mg Welsh onion
Potassium 521mg 212mg Coriander
Sodium 46mg 17mg Welsh onion
Zinc 0.5mg 0.52mg Welsh onion
Copper 0.225mg 0.07mg Coriander
Manganese 0.426mg 0.137mg Coriander
Selenium 0.9µg 0.6µg Coriander
Vitamin A 6748IU 1160IU Coriander
Vitamin A RAE 337µg Coriander
Vitamin E 2.5mg 0.51mg Coriander
Vitamin C 27mg 27mg
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
Folate 62µg 16µg Coriander
Vitamin K 310µg 193.4µg Coriander
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
Saturated Fat 0.014g 0.067g Coriander
Monounsaturated Fat 0.275g 0.056g Coriander
Polyunsaturated fat 0.04g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
126%
Coriander
61%
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.