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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
94%
10%
Minerals Daily Need Coverage Score
33%
21%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 43mg)
Which food is cheaper?
Wild rice is cheaper (difference - $2)
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)