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 for coriander is 258% higher.
Coriander has a lower glycemic index than wild rice.

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

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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

Wild rice

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.

Coriander

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
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 Vitamin B3Vitamin B3

+15.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.135mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	310µg	0.5µg	258%
Vitamin A	337µg	0µg	37%
Vitamin C	27mg	0mg	30%
Iron	1.77mg	0.6mg	15%
Vitamin E	2.5mg	0.24mg	15%
Potassium	521mg	101mg	12%
Copper	0.225mg	0.121mg	12%
Folate	62µg	26µg	9%
Zinc	0.5mg	1.34mg	8%
Vitamin B5	0.57mg	0.154mg	8%
Carbs	3.67g	21.34g	6%
Calcium	67mg	3mg	6%
Manganese	0.426mg	0.282mg	6%
Vitamin B2	0.162mg	0.087mg	6%
Phosphorus	48mg	82mg	5%
Calories	23kcal	101kcal	4%
Protein	2.13g	3.99g	4%
Fiber	2.8g	1.8g	4%
Sodium	46mg	3mg	2%
Magnesium	26mg	32mg	1%
Vitamin B1	0.067mg	0.052mg	1%
Vitamin B3	1.114mg	1.287mg	1%
Vitamin B6	0.149mg	0.135mg	1%
Monounsaturated fat	0.275g	0.05g	1%
Polyunsaturated fat	0.04g	0.213g	1%
Protein per 100 calories	9.3g	4g	N/A
Calories per 10 g protein	108kcal	253kcal	N/A
Weight per 100 calories	435g	99g	N/A
Fats	0.52g	0.34g	0%
Net carbs	0.87g	19.54g	N/A
Sugar	0.87g	0.73g	N/A
Selenium	0.9µg	0.8µg	0%
Choline	12.8mg	10.2mg	0%
Saturated fat	0.014g	0.049g	0%
Tryptophan		0.049mg	0%
Threonine		0.127mg	0%
Isoleucine		0.167mg	0%
Leucine		0.276mg	0%
Lysine		0.17mg	0%
Methionine		0.119mg	0%
Phenylalanine		0.195mg	0%
Valine		0.232mg	0%
Histidine		0.104mg	0%
Fructose		0.2g	0%