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, and vitamin B2, yet wheat is richer in selenium, manganese, phosphorus, zinc, protein, and carbs.
Daily need coverage for selenium for 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.
Coriander has a lower glycemic index than wheat.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coriander

Wheat

Contains more CalciumCalcium	+644.4%
Contains more PotassiumPotassium	+217.7%

Contains more MagnesiumMagnesium	+84.6%
Contains more ZincZinc	+268%
Contains more PhosphorusPhosphorus	+206.3%
Contains less SodiumSodium	-82.6%
Contains more ManganeseManganese	+141.8%
Contains more SeleniumSelenium	+3444.4%

~equal in Iron ~1.76mg

~equal in Copper ~0.207mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coriander

Wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+941.7%
Contains more Vitamin B2Vitamin B2	+440%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+112.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+463.6%

Contains more Vitamin B1Vitamin B1	+41.8%
Contains more Vitamin B3Vitamin B3	+106.9%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	310µg		258%
Selenium	0.9µg	31.9µg	56%
Vitamin A	337µg		37%
Vitamin C	27mg		30%
Manganese	0.426mg	1.03mg	26%
Vitamin E	2.5mg	0.24mg	15%
Phosphorus	48mg	147mg	14%
Folate	62µg	11µg	13%
Zinc	0.5mg	1.84mg	12%
Potassium	521mg	164mg	11%
Vitamin B5	0.57mg		11%
Vitamin B2	0.162mg	0.03mg	10%
Carbs	3.67g	27.6g	8%
Protein	2.13g	5.71g	7%
Vitamin B3	1.114mg	2.305mg	7%
Calcium	67mg	9mg	6%
Fiber	2.8g	4.3g	6%
Vitamin B6	0.149mg	0.07mg	6%
Calories	23kcal	132kcal	5%
Magnesium	26mg	48mg	5%
Copper	0.225mg	0.207mg	2%
Sodium	46mg	8mg	2%
Vitamin B1	0.067mg	0.095mg	2%
Choline	12.8mg		2%
Polyunsaturated fat	0.04g	0.243g	1%
Protein per 100 calories	9.3g	4.3g	N/A
Calories per 10 g protein	108kcal	231kcal	N/A
Weight per 100 calories	435g	76g	N/A
Fats	0.52g	0.83g	0%
Net carbs	0.87g	23.3g	N/A
Iron	1.77mg	1.76mg	0%
Sugar	0.87g	3.07g	N/A
Trans fat	0g	0.002g	N/A
Saturated fat	0.014g	0.077g	0%
Monounsaturated fat	0.275g	0.084g	0%
Tryptophan		0.051mg	0%
Threonine		0.172mg	0%
Isoleucine		0.22mg	0%
Leucine		0.432mg	0%
Lysine		0.161mg	0%
Methionine		0.097mg	0%
Phenylalanine		0.3mg	0%
Valine		0.267mg	0%
Histidine		0.147mg	0%