Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coriander vs. Wild rice — In-Depth Nutrition Comparison

Compare

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.

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% 112% 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% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Coriander Wild rice 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%
Vitamin B5 0.57mg 0.154mg 8%
Zinc 0.5mg 1.34mg 8%
Vitamin B2 0.162mg 0.087mg 6%
Manganese 0.426mg 0.282mg 6%
Carbs 3.67g 21.34g 6%
Calcium 67mg 3mg 6%
Phosphorus 48mg 82mg 5%
Protein 2.13g 3.99g 4%
Calories 23kcal 101kcal 4%
Fiber 2.8g 1.8g 4%
Sodium 46mg 3mg 2%
Monounsaturated fat 0.275g 0.05g 1%
Vitamin B6 0.149mg 0.135mg 1%
Polyunsaturated fat 0.04g 0.213g 1%
Vitamin B1 0.067mg 0.052mg 1%
Vitamin B3 1.114mg 1.287mg 1%
Magnesium 26mg 32mg 1%
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%

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%

People also compare

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.