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  6. Dried fruit vs. Coriander

Dried fruit vs. Coriander — In-Depth Nutrition Comparison

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What are the differences between dried fruit and coriander?

  • Dried fruit is higher in potassium, fiber, copper, vitamin E, iron, and vitamin B3, yet coriander is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Coriander's daily need coverage for vitamin K is 256% more.
  • Dried fruit has 3 times more fiber than coriander. While dried fruit has 7.3g of fiber, coriander has only 2.8g.

We used Apricots, dried, sulfured, uncooked and Coriander (cilantro) leaves, raw types in this article.

Infographic

Dried fruit vs Coriander 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +123%
Contains more IronIron +50.3%
Contains more CopperCopper +52.4%
Contains more PhosphorusPhosphorus +47.9%
Contains less SodiumSodium -78.3%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +21.8%
Contains more ZincZinc +28.2%
Contains more ManganeseManganese +81.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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%
Contains more Vitamin EVitamin E +73.2%
Contains more Vitamin B3Vitamin B3 +132.4%
Contains more Vitamin CVitamin C +2600%
Contains more Vitamin AVitamin A +87.2%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin KVitamin K +9900%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Dried fruit Coriander DV% diff.
Vitamin K 3.1µg 310µg 256%
Vitamin C 1mg 27mg 29%
Carbs 62.64g 3.67g 20%
Potassium 1162mg 521mg 19%
Fiber 7.3g 2.8g 18%
Vitamin A 180µg 337µg 17%
Fructose 12.47g 16%
Folate 10µg 62µg 13%
Copper 0.343mg 0.225mg 13%
Vitamin E 4.33mg 2.5mg 12%
Calories 241kcal 23kcal 11%
Iron 2.66mg 1.77mg 11%
Vitamin B3 2.589mg 1.114mg 9%
Manganese 0.235mg 0.426mg 8%
Vitamin B2 0.074mg 0.162mg 7%
Vitamin B1 0.015mg 0.067mg 4%
Phosphorus 71mg 48mg 3%
Protein 3.39g 2.13g 3%
Sodium 10mg 46mg 2%
Selenium 2.2µg 0.9µg 2%
Zinc 0.39mg 0.5mg 1%
Monounsaturated fat 0.074g 0.275g 1%
Calcium 55mg 67mg 1%
Magnesium 32mg 26mg 1%
Vitamin B5 0.516mg 0.57mg 1%
Fats 0.51g 0.52g 0%
Net carbs 55.34g 0.87g N/A
Sugar 53.44g 0.87g N/A
Starch 0.35g 0%
Vitamin B6 0.143mg 0.149mg 0%
Choline 13.9mg 12.8mg 0%
Saturated fat 0.017g 0.014g 0%
Polyunsaturated fat 0.074g 0.04g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +59.2%
Contains more CarbsCarbs +1606.8%
Contains more OtherOther +74.8%
Contains more WaterWater +198.5%
~equal in Fats ~0.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +85%
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +271.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.