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Coriander vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between coriander and zucchini

  • Zucchini has less vitamin K, vitamin A, copper, iron, vitamin E, manganese, vitamin C, folate, potassium, and vitamin B5.
  • Coriander's daily need coverage for vitamin K is 255% more.
  • Coriander has 34 times more vitamin A than zucchini. Coriander has 6748IU of vitamin A, while zucchini has 200IU.
  • Coriander has a higher glycemic index than zucchini.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Coriander vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +318.8%
Contains more PotassiumPotassium +99.6%
Contains more IronIron +378.4%
Contains more CopperCopper +324.5%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +26.3%
Contains more ManganeseManganese +140.7%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -82.6%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +50.8%
Contains more Vitamin AVitamin A +3270%
Contains more Vitamin EVitamin E +1983.3%
Contains more Vitamin B1Vitamin B1 +48.9%
Contains more Vitamin B2Vitamin B2 +72.3%
Contains more Vitamin B3Vitamin B3 +147%
Contains more Vitamin B5Vitamin B5 +179.4%
Contains more Vitamin KVitamin K +7109.3%
Contains more FolateFolate +158.3%
Contains more CholineCholine +34.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.163mg
~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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +76%
Contains more FatsFats +62.5%
Contains more CarbsCarbs +18%
Contains more OtherOther +157.9%
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +127.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Zucchini
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 Zucchini DV% diff.
Vitamin K 310µg 4.3µg 255%
Vitamin A 337µg 10µg 36%
Copper 0.225mg 0.053mg 19%
Iron 1.77mg 0.37mg 18%
Vitamin E 2.5mg 0.12mg 16%
Manganese 0.426mg 0.177mg 11%
Vitamin C 27mg 17.9mg 10%
Folate 62µg 24µg 10%
Potassium 521mg 261mg 8%
Fiber 2.8g 1g 7%
Vitamin B5 0.57mg 0.204mg 7%
Vitamin B2 0.162mg 0.094mg 5%
Calcium 67mg 16mg 5%
Vitamin B3 1.114mg 0.451mg 4%
Zinc 0.5mg 0.32mg 2%
Sodium 46mg 8mg 2%
Magnesium 26mg 18mg 2%
Vitamin B1 0.067mg 0.045mg 2%
Protein 2.13g 1.21g 2%
Fructose 1.38g 2%
Phosphorus 48mg 38mg 1%
Choline 12.8mg 9.5mg 1%
Monounsaturated fat 0.275g 0.011g 1%
Selenium 0.9µg 0.2µg 1%
Vitamin B6 0.149mg 0.163mg 1%
Calories 23kcal 17kcal 0%
Fats 0.52g 0.32g 0%
Net carbs 0.87g 2.11g N/A
Carbs 3.67g 3.11g 0%
Sugar 0.87g 2.5g N/A
Saturated fat 0.014g 0.084g 0%
Polyunsaturated fat 0.04g 0.091g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Zucchini
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
94%
Coriander
15%
Zucchini
Minerals Daily Need Coverage Score
33%
Coriander
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.6)
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 - 0.07g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.