Coriander vs. Yam — In-Depth Nutrition Comparison
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What are the main differences between coriander and yam?
- Coriander is richer in vitamin K, vitamin A, iron, vitamin E, vitamin C, vitamin B2, folate, and copper, yet yam is richer in vitamin B6 and potassium.
- Coriander's daily need coverage for vitamin K is 256% higher.
- Coriander has 49 times more vitamin A than yam. Coriander has 6748IU of vitamin A, while yam has 138IU.
- Coriander has a lower glycemic index than yam.
We used Coriander (cilantro) leaves, raw and Yam, raw types in this comparison.
Infographic
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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 MagnesiumMagnesium | +23.8% |
| Contains more CalciumCalcium | +294.1% |
| Contains more IronIron | +227.8% |
| Contains more CopperCopper | +26.4% |
| Contains more ZincZinc | +108.3% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more PotassiumPotassium | +56.6% |
| Contains more PhosphorusPhosphorus | +14.6% |
| Contains less SodiumSodium | -80.4% |
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 | +57.9% |
| Contains more Vitamin AVitamin A | +4714.3% |
| Contains more Vitamin EVitamin E | +614.3% |
| Contains more Vitamin B2Vitamin B2 | +406.3% |
| Contains more Vitamin B3Vitamin B3 | +101.8% |
| Contains more Vitamin B5Vitamin B5 | +81.5% |
| Contains more Vitamin KVitamin K | +13378.3% |
| Contains more FolateFolate | +169.6% |
| Contains more Vitamin B1Vitamin B1 | +67.2% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more CholineCholine | +28.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 310µg | 2.3µg | 256% |
| Vitamin A | 337µg | 7µg | 37% |
| Iron | 1.77mg | 0.54mg | 15% |
| Vitamin E | 2.5mg | 0.35mg | 14% |
| Vitamin C | 27mg | 17.1mg | 11% |
| Vitamin B6 | 0.149mg | 0.293mg | 11% |
| Folate | 62µg | 23µg | 10% |
| Vitamin B2 | 0.162mg | 0.032mg | 10% |
| Potassium | 521mg | 816mg | 9% |
| Carbs | 3.67g | 27.88g | 8% |
| Calories | 23kcal | 118kcal | 5% |
| Calcium | 67mg | 17mg | 5% |
| Vitamin B5 | 0.57mg | 0.314mg | 5% |
| Fiber | 2.8g | 4.1g | 5% |
| Copper | 0.225mg | 0.178mg | 5% |
| Vitamin B3 | 1.114mg | 0.552mg | 4% |
| Vitamin B1 | 0.067mg | 0.112mg | 4% |
| Sodium | 46mg | 9mg | 2% |
| Zinc | 0.5mg | 0.24mg | 2% |
| Monounsaturated fat | 0.275g | 0.006g | 1% |
| Protein | 2.13g | 1.53g | 1% |
| Phosphorus | 48mg | 55mg | 1% |
| Magnesium | 26mg | 21mg | 1% |
| Fats | 0.52g | 0.17g | 1% |
| Choline | 12.8mg | 16.5mg | 1% |
| Manganese | 0.426mg | 0.397mg | 1% |
| Net carbs | 0.87g | 23.78g | N/A |
| Sugar | 0.87g | 0.5g | N/A |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.014g | 0.037g | 0% |
| Polyunsaturated fat | 0.04g | 0.076g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.2% |
| Contains more FatsFats | +205.9% |
| Contains more WaterWater | +32.5% |
| Contains more OtherOther | +79.3% |
| Contains more CarbsCarbs | +659.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.2% |
| Contains more Mono. FatMonounsaturated fat | +4483.3% |
| Contains more Poly. FatPolyunsaturated fat | +90% |