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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.
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%
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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

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%
Wheat
2
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 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +168600%
Contains more Vitamin E Vitamin 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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +106.9%
~equal in Vitamin D ~µg
~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
Wheat
3
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 WaterWater +41.5%
Contains more OtherOther +116.2%
Contains more ProteinProtein +168.1%
Contains more FatsFats +59.6%
Contains more CarbsCarbs +652%

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
Wheat
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated Fat -81.8%
Contains more Mono. FatMonounsaturated Fat +227.4%
Contains more Poly. FatPolyunsaturated 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
Calories 23kcal 132kcal Wheat
Protein 2.13g 5.71g Wheat
Fats 0.52g 0.83g Wheat
Vitamin C 27mg Coriander
Net carbs 0.87g 23.3g Wheat
Carbs 3.67g 27.6g Wheat
Magnesium 26mg 48mg Wheat
Calcium 67mg 9mg Coriander
Potassium 521mg 164mg Coriander
Iron 1.77mg 1.76mg Coriander
Sugar 0.87g 3.07g Coriander
Fiber 2.8g 4.3g Wheat
Copper 0.225mg 0.207mg Coriander
Zinc 0.5mg 1.84mg Wheat
Phosphorus 48mg 147mg Wheat
Sodium 46mg 8mg Wheat
Vitamin A 6748IU 4IU Coriander
Vitamin A RAE 337µg Coriander
Vitamin E 2.5mg 0.24mg Coriander
Manganese 0.426mg 1.03mg Wheat
Selenium 0.9µg 31.9µg Wheat
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
Vitamin K 310µg Coriander
Folate 62µg 11µg Coriander
Trans Fat 0g 0.002g Coriander
Choline 12.8mg Coriander
Saturated Fat 0.014g 0.077g Coriander
Monounsaturated Fat 0.275g 0.084g Coriander
Polyunsaturated fat 0.04g 0.243g Wheat
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Wheat
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
8%
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.