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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 C, Vitamin A RAE, 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% 216% 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% 405% 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Coriander Opinion
Calories 241kcal 23kcal Dried fruit
Protein 3.39g 2.13g Dried fruit
Fats 0.51g 0.52g Coriander
Vitamin C 1mg 27mg Coriander
Net carbs 55.34g 0.87g Dried fruit
Carbs 62.64g 3.67g Dried fruit
Magnesium 32mg 26mg Dried fruit
Calcium 55mg 67mg Coriander
Potassium 1162mg 521mg Dried fruit
Iron 2.66mg 1.77mg Dried fruit
Sugar 53.44g 0.87g Coriander
Fiber 7.3g 2.8g Dried fruit
Copper 0.343mg 0.225mg Dried fruit
Zinc 0.39mg 0.5mg Coriander
Starch 0.35g Dried fruit
Phosphorus 71mg 48mg Dried fruit
Sodium 10mg 46mg Dried fruit
Vitamin A 3604IU 6748IU Coriander
Vitamin A RAE 180µg 337µg Coriander
Vitamin E 4.33mg 2.5mg Dried fruit
Manganese 0.235mg 0.426mg Coriander
Selenium 2.2µg 0.9µg Dried fruit
Vitamin B1 0.015mg 0.067mg Coriander
Vitamin B2 0.074mg 0.162mg Coriander
Vitamin B3 2.589mg 1.114mg Dried fruit
Vitamin B5 0.516mg 0.57mg Coriander
Vitamin B6 0.143mg 0.149mg Coriander
Vitamin K 3.1µg 310µg Coriander
Folate 10µg 62µg Coriander
Choline 13.9mg 12.8mg Dried fruit
Saturated Fat 0.017g 0.014g Coriander
Monounsaturated Fat 0.074g 0.275g Coriander
Polyunsaturated fat 0.074g 0.04g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Coriander
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
36%
Dried fruit
117%
Coriander
Minerals Daily Need Coverage Score
44%
Dried fruit
33%
Coriander

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 52.57g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.003g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.