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  6. Coriander vs. Wild rice

Coriander vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between Coriander and Wild rice

  • Coriander is richer in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Iron, Potassium, Copper, Folate, and Vitamin B5, yet Wild rice is richer in Zinc.
  • Daily need coverage for Vitamin K from Coriander is 258% higher.

Food types used in this article are Coriander (cilantro) leaves, raw and Wild rice, cooked.

Infographic

Coriander vs Wild rice 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
6
:
4
Wild rice
Wild rice
Contains more Calcium +2133.3%
Contains more Iron +195%
Contains more Potassium +415.8%
Contains more Copper +86%
Contains more Manganese +51.1%
Contains more Selenium +12.5%
Contains more Magnesium +23.1%
Contains more Phosphorus +70.8%
Contains less Sodium -93.5%
Contains more Zinc +168%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +2133.3%
Contains more Iron +195%
Contains more Potassium +415.8%
Contains more Copper +86%
Contains more Manganese +51.1%
Contains more Selenium +12.5%
Contains more Magnesium +23.1%
Contains more Phosphorus +70.8%
Contains less Sodium -93.5%
Contains more Zinc +168%

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
:
1
Wild rice
Wild rice
Contains more Vitamin A +224833.3%
Contains more Vitamin E +941.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +86.2%
Contains more Vitamin B5 +270.1%
Contains more Vitamin B6 +10.4%
Contains more Folate +138.5%
Contains more Vitamin K +61900%
Contains more Vitamin B3 +15.5%
Equal in Vitamin B6 - 0.135
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%
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +224833.3%
Contains more Vitamin E +941.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +86.2%
Contains more Vitamin B5 +270.1%
Contains more Vitamin B6 +10.4%
Contains more Folate +138.5%
Contains more Vitamin K +61900%
Contains more Vitamin B3 +15.5%
Equal in Vitamin B6 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
3
:
2
Wild rice
Wild rice
Contains more Fats +52.9%
Contains more Water +24.7%
Contains more Other +267.5%
Contains more Protein +87.3%
Contains more Carbs +481.5%
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +52.9%
Contains more Water +24.7%
Contains more Other +267.5%
Contains more Protein +87.3%
Contains more Carbs +481.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Wild rice
Wild rice
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +432.5%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +432.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in price 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 Wild rice Opinion
Net carbs 0.87g 19.54g Wild rice
Protein 2.13g 3.99g Wild rice
Fats 0.52g 0.34g Coriander
Carbs 3.67g 21.34g Wild rice
Calories 23kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.87g 0.73g Wild rice
Fiber 2.8g 1.8g Coriander
Calcium 67mg 3mg Coriander
Iron 1.77mg 0.6mg Coriander
Magnesium 26mg 32mg Wild rice
Phosphorus 48mg 82mg Wild rice
Potassium 521mg 101mg Coriander
Sodium 46mg 3mg Wild rice
Zinc 0.5mg 1.34mg Wild rice
Copper 0.225mg 0.121mg Coriander
Manganese 0.426mg 0.282mg Coriander
Selenium 0.9µg 0.8µg Coriander
Vitamin A 6748IU 3IU Coriander
Vitamin A RAE 337µg 0µg Coriander
Vitamin E 2.5mg 0.24mg Coriander
Vitamin C 27mg 0mg Coriander
Vitamin B1 0.067mg 0.052mg Coriander
Vitamin B2 0.162mg 0.087mg Coriander
Vitamin B3 1.114mg 1.287mg Wild rice
Vitamin B5 0.57mg 0.154mg Coriander
Vitamin B6 0.149mg 0.135mg Coriander
Folate 62µg 26µg Coriander
Vitamin K 310µg 0.5µg Coriander
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.014g 0.049g Coriander
Monounsaturated Fat 0.275g 0.05g Coriander
Polyunsaturated fat 0.04g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
33%
Coriander
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 43mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 25)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.