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Coriander vs. Wheat — In-Depth Nutrition Comparison

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The main differences between Coriander and Wheat

  • Coriander is richer in Vitamin E , Folate, Potassium, Vitamin B2, and Vitamin B6, yet Wheat is richer in Selenium, Manganese, Phosphorus, Zinc, and Vitamin B3.
  • Daily need coverage for Selenium from Wheat is 56% higher.
  • Coriander contains 10 times more Vitamin E than Wheat. Coriander contains 2.5mg of Vitamin E , while Wheat contains 0.24mg.

Food types used in this article are Coriander (cilantro) leaves, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Coriander vs Wheat 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
4
:
6
Wheat
Wheat
Contains more Calcium +644.4%
Contains more Potassium +217.7%
Contains more Magnesium +84.6%
Contains more Phosphorus +206.3%
Contains less Sodium -82.6%
Contains more Zinc +268%
Contains more Manganese +141.8%
Contains more Selenium +3444.4%
Equal in Iron - 1.76
Equal in Copper - 0.207
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +644.4%
Contains more Potassium +217.7%
Contains more Magnesium +84.6%
Contains more Phosphorus +206.3%
Contains less Sodium -82.6%
Contains more Zinc +268%
Contains more Manganese +141.8%
Contains more Selenium +3444.4%
Equal in Iron - 1.76
Equal in Copper - 0.207

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
:
2
Wheat
Wheat
Contains more Vitamin A +168600%
Contains more Vitamin E +941.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B6 +112.9%
Contains more Folate +463.6%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +106.9%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +168600%
Contains more Vitamin E +941.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B6 +112.9%
Contains more Folate +463.6%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +106.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
2
:
3
Wheat
Wheat
Contains more Water +41.5%
Contains more Other +116.2%
Contains more Protein +168.1%
Contains more Fats +59.6%
Contains more Carbs +652%
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +41.5%
Contains more Other +116.2%
Contains more Protein +168.1%
Contains more Fats +59.6%
Contains more Carbs +652%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Wheat
Wheat
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +227.4%
Contains more Polyunsaturated fat +507.5%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +227.4%
Contains more Polyunsaturated fat +507.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Wheat Opinion
Net carbs 0.87g 23.3g Wheat
Protein 2.13g 5.71g Wheat
Fats 0.52g 0.83g Wheat
Carbs 3.67g 27.6g Wheat
Calories 23kcal 132kcal Wheat
Sugar 0.87g 3.07g Coriander
Fiber 2.8g 4.3g Wheat
Calcium 67mg 9mg Coriander
Iron 1.77mg 1.76mg Coriander
Magnesium 26mg 48mg Wheat
Phosphorus 48mg 147mg Wheat
Potassium 521mg 164mg Coriander
Sodium 46mg 8mg Wheat
Zinc 0.5mg 1.84mg Wheat
Copper 0.225mg 0.207mg Coriander
Manganese 0.426mg 1.03mg Wheat
Selenium 0.9µg 31.9µg Wheat
Vitamin A 6748IU 4IU Coriander
Vitamin A RAE 337µg Coriander
Vitamin E 2.5mg 0.24mg Coriander
Vitamin C 27mg Coriander
Vitamin B1 0.067mg 0.095mg Wheat
Vitamin B2 0.162mg 0.03mg Coriander
Vitamin B3 1.114mg 2.305mg Wheat
Vitamin B5 0.57mg Coriander
Vitamin B6 0.149mg 0.07mg Coriander
Folate 62µg 11µg Coriander
Vitamin K 310µg Coriander
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0g 0.002g Coriander
Saturated Fat 0.014g 0.077g Coriander
Monounsaturated Fat 0.275g 0.084g Coriander
Polyunsaturated fat 0.04g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
33%
Coriander
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 38mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 18)
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)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.