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Coriander vs. Winter squash — In-Depth Nutrition Comparison

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How are coriander and winter squash different?

  • Coriander has more vitamin K, vitamin C, iron, copper, vitamin E, folate, manganese, vitamin A, potassium, and vitamin B2 than winter squash.
  • Daily need coverage for vitamin K for coriander is 255% higher.
  • Coriander contains 70 times more Vitamin K than winter squash. While coriander contains 310µg of Vitamin K, winter squash contains only 4.4µg.
  • Winter squash has a lower glycemic index (13) than coriander (32).

Coriander (cilantro) leaves, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

Infographic

Coriander vs Winter squash 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +204.5%
Contains more PotassiumPotassium +116.2%
Contains more IronIron +302.3%
Contains more CopperCopper +174.4%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +152.6%
Contains more ManganeseManganese +127.8%
Contains more SeleniumSelenium +125%
Contains less SodiumSodium -97.8%

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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +181.3%
Contains more Vitamin AVitamin A +29.2%
Contains more Vitamin EVitamin E +1983.3%
Contains more Vitamin B1Vitamin B1 +318.8%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +125.1%
Contains more Vitamin B5Vitamin B5 +143.6%
Contains more Vitamin KVitamin K +6945.5%
Contains more FolateFolate +210%
Contains more CholineCholine +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.161mg
~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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +139.3%
Contains more FatsFats +48.6%
Contains more OtherOther +110%
Contains more CarbsCarbs +141.1%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated Fat -80.6%
Contains more Mono. FatMonounsaturated Fat +957.7%
Contains more Poly. FatPolyunsaturated fat +267.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coriander Winter squash Opinion
Calories 23kcal 37kcal Winter squash
Protein 2.13g 0.89g Coriander
Fats 0.52g 0.35g Coriander
Vitamin C 27mg 9.6mg Coriander
Net carbs 0.87g 6.05g Winter squash
Carbs 3.67g 8.85g Winter squash
Magnesium 26mg 13mg Coriander
Calcium 67mg 22mg Coriander
Potassium 521mg 241mg Coriander
Iron 1.77mg 0.44mg Coriander
Sugar 0.87g 3.3g Coriander
Fiber 2.8g 2.8g
Copper 0.225mg 0.082mg Coriander
Zinc 0.5mg 0.22mg Coriander
Phosphorus 48mg 19mg Coriander
Sodium 46mg 1mg Winter squash
Vitamin A 6748IU 5223IU Coriander
Vitamin A 337µg 261µg Coriander
Vitamin E 2.5mg 0.12mg Coriander
Manganese 0.426mg 0.187mg Coriander
Selenium 0.9µg 0.4µg Coriander
Vitamin B1 0.067mg 0.016mg Coriander
Vitamin B2 0.162mg 0.067mg Coriander
Vitamin B3 1.114mg 0.495mg Coriander
Vitamin B5 0.57mg 0.234mg Coriander
Vitamin B6 0.149mg 0.161mg Winter squash
Vitamin K 310µg 4.4µg Coriander
Folate 62µg 20µg Coriander
Choline 12.8mg 10.6mg Coriander
Saturated Fat 0.014g 0.072g Coriander
Monounsaturated Fat 0.275g 0.026g Coriander
Polyunsaturated fat 0.04g 0.147g Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Winter squash
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
35%
Winter squash
Minerals Daily Need Coverage Score
33%
Coriander
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 2.43g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.058g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.