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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, 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +2133.3%
Contains more PotassiumPotassium +415.8%
Contains more IronIron +195%
Contains more CopperCopper +86%
Contains more ManganeseManganese +51.1%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +23.1%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +70.8%
Contains less SodiumSodium -93.5%

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%
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +224833.3%
Contains more Vitamin EVitamin E +941.7%
Contains more Vitamin B1Vitamin B1 +28.8%
Contains more Vitamin B2Vitamin B2 +86.2%
Contains more Vitamin B5Vitamin B5 +270.1%
Contains more Vitamin KVitamin K +61900%
Contains more FolateFolate +138.5%
Contains more CholineCholine +25.5%
Contains more Vitamin B3Vitamin B3 +15.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.135mg
~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
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 FatsFats +52.9%
Contains more WaterWater +24.7%
Contains more OtherOther +267.5%
Contains more ProteinProtein +87.3%
Contains more CarbsCarbs +481.5%

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated Fat -71.4%
Contains more Mono. FatMonounsaturated Fat +450%
Contains more Poly. FatPolyunsaturated 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
Calories 23kcal 101kcal Wild rice
Protein 2.13g 3.99g Wild rice
Fats 0.52g 0.34g Coriander
Vitamin C 27mg 0mg Coriander
Net carbs 0.87g 19.54g Wild rice
Carbs 3.67g 21.34g Wild rice
Magnesium 26mg 32mg Wild rice
Calcium 67mg 3mg Coriander
Potassium 521mg 101mg Coriander
Iron 1.77mg 0.6mg Coriander
Sugar 0.87g 0.73g Wild rice
Fiber 2.8g 1.8g Coriander
Copper 0.225mg 0.121mg Coriander
Zinc 0.5mg 1.34mg Wild rice
Phosphorus 48mg 82mg Wild rice
Sodium 46mg 3mg Wild rice
Vitamin A 6748IU 3IU Coriander
Vitamin A 337µg 0µg Coriander
Vitamin E 2.5mg 0.24mg Coriander
Manganese 0.426mg 0.282mg Coriander
Selenium 0.9µg 0.8µg 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
Vitamin K 310µg 0.5µg Coriander
Folate 62µg 26µg Coriander
Choline 12.8mg 10.2mg Coriander
Saturated Fat 0.014g 0.049g Coriander
Monounsaturated Fat 0.275g 0.05g Coriander
Polyunsaturated fat 0.04g 0.213g Wild rice
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
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Wild rice
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
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.