Dates vs. Coriander — In-Depth Nutrition Comparison
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Important differences between dates and coriander
- Dates have more fiber; however, coriander has more vitamin K, vitamin A, vitamin C, vitamin E, folate, iron, vitamin B2, and manganese.
- Coriander's daily need coverage for vitamin K is 256% more.
- Dates have 3 times more fiber than coriander. Dates have 8g of fiber, while coriander has 2.8g.
The food varieties used in the comparison are Dates, deglet noor and Coriander (cilantro) leaves, raw.
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 | +65.4% |
| Contains more PotassiumPotassium | +25.9% |
| Contains more PhosphorusPhosphorus | +29.2% |
| Contains less SodiumSodium | -95.7% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more CalciumCalcium | +71.8% |
| Contains more IronIron | +73.5% |
| Contains more ZincZinc | +72.4% |
| Contains more ManganeseManganese | +62.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +14.4% |
| Contains more Vitamin CVitamin C | +6650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4900% |
| Contains more Vitamin B1Vitamin B1 | +28.8% |
| Contains more Vitamin B2Vitamin B2 | +145.5% |
| Contains more Vitamin KVitamin K | +11381.5% |
| Contains more FolateFolate | +226.3% |
| Contains more CholineCholine | +103.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 310µg | 256% |
| Vitamin A | 0µg | 337µg | 37% |
| Vitamin C | 0.4mg | 27mg | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 3.67g | 24% |
| Fiber | 8g | 2.8g | 21% |
| Vitamin E | 0.05mg | 2.5mg | 16% |
| Calories | 282kcal | 23kcal | 13% |
| Folate | 19µg | 62µg | 11% |
| Iron | 1.02mg | 1.77mg | 9% |
| Manganese | 0.262mg | 0.426mg | 7% |
| Vitamin B2 | 0.066mg | 0.162mg | 7% |
| Potassium | 656mg | 521mg | 4% |
| Magnesium | 43mg | 26mg | 4% |
| Selenium | 3µg | 0.9µg | 4% |
| Calcium | 39mg | 67mg | 3% |
| Copper | 0.206mg | 0.225mg | 2% |
| Zinc | 0.29mg | 0.5mg | 2% |
| Phosphorus | 62mg | 48mg | 2% |
| Sodium | 2mg | 46mg | 2% |
| Monounsaturated fat | 0.036g | 0.275g | 1% |
| Choline | 6.3mg | 12.8mg | 1% |
| Vitamin B6 | 0.165mg | 0.149mg | 1% |
| Vitamin B1 | 0.052mg | 0.067mg | 1% |
| Protein | 2.45g | 2.13g | 1% |
| Vitamin B3 | 1.274mg | 1.114mg | 1% |
| Fats | 0.39g | 0.52g | 0% |
| Net carbs | 67.03g | 0.87g | N/A |
| Sugar | 63.35g | 0.87g | N/A |
| Vitamin B5 | 0.589mg | 0.57mg | 0% |
| Saturated fat | 0.032g | 0.014g | 0% |
| Polyunsaturated fat | 0.019g | 0.04g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15% |
| Contains more CarbsCarbs | +1944.4% |
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +349.1% |
~equal in
Other
~1.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.3% |
| Contains more Mono. FatMonounsaturated fat | +663.9% |
| Contains more Poly. FatPolyunsaturated fat | +110.5% |
