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Coriander vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between coriander and wild rice raw

  • Coriander has more vitamin K, vitamin A, and vitamin C; however, wild rice raw is higher in phosphorus, zinc, manganese, magnesium, vitamin B3, copper, and vitamin B6.
  • Coriander covers your daily need for vitamin K, 257% more than wild rice raw.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Wild rice, raw.

Infographic

Coriander vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +219%
Contains more PotassiumPotassium +22%
Contains more MagnesiumMagnesium +580.8%
Contains more IronIron +10.7%
Contains more CopperCopper +132.9%
Contains more ZincZinc +1092%
Contains more PhosphorusPhosphorus +802.1%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +212%
Contains more SeleniumSelenium +211.1%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33600%
Contains more Vitamin EVitamin E +204.9%
Contains more Vitamin KVitamin K +16215.8%
Contains more Vitamin B1Vitamin B1 +71.6%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +504.4%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +162.4%
Contains more FolateFolate +53.2%
Contains more CholineCholine +173.4%
~equal in Vitamin D ~0µg
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1088.3%
Contains more ProteinProtein +591.5%
Contains more FatsFats +107.7%
Contains more CarbsCarbs +1940.9%
~equal in Other ~1.53g

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +1590%

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 raw
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coriander Wild rice raw DV% diff.
Vitamin K 310µg 1.9µg 257%
Phosphorus 48mg 433mg 55%
Zinc 0.5mg 5.96mg 50%
Manganese 0.426mg 1.329mg 39%
Vitamin A 337µg 1µg 37%
Magnesium 26mg 177mg 36%
Vitamin B3 1.114mg 6.733mg 35%
Copper 0.225mg 0.524mg 33%
Vitamin C 27mg 0mg 30%
Protein 2.13g 14.73g 25%
Carbs 3.67g 74.9g 24%
Vitamin B6 0.149mg 0.391mg 19%
Calories 23kcal 357kcal 17%
Fiber 2.8g 6.2g 14%
Vitamin E 2.5mg 0.82mg 11%
Vitamin B5 0.57mg 1.074mg 10%
Vitamin B2 0.162mg 0.262mg 8%
Folate 62µg 95µg 8%
Calcium 67mg 21mg 5%
Choline 12.8mg 35mg 4%
Polyunsaturated fat 0.04g 0.676g 4%
Vitamin B1 0.067mg 0.115mg 4%
Selenium 0.9µg 2.8µg 3%
Potassium 521mg 427mg 3%
Sodium 46mg 7mg 2%
Iron 1.77mg 1.96mg 2%
Saturated fat 0.014g 0.156g 1%
Fats 0.52g 1.08g 1%
Net carbs 0.87g 68.7g N/A
Sugar 0.87g 2.5g N/A
Monounsaturated fat 0.275g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Coriander
37%
Wild rice raw
Minerals Daily Need Coverage Score
33%
Coriander
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 39mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.63g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.