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Fenugreek vs. Coriander — In-Depth Nutrition Comparison

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The main differences between fenugreek and coriander

  • Fenugreek is richer in iron, copper, fiber, magnesium, phosphorus, manganese, vitamin B6, and vitamin B1, yet coriander is richer in vitamin A and vitamin C.
  • Daily need coverage for iron for fenugreek is 397% higher.
  • Fenugreek contains 9 times more fiber than coriander. Fenugreek contains 24.6g of fiber, while coriander contains 2.8g.
  • Fenugreek has a lower glycemic index than coriander.

Food types used in this article are Spices, fenugreek seed and Coriander (cilantro) leaves, raw.

Infographic

Fenugreek vs Coriander 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +634.6%
Contains more CalciumCalcium +162.7%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +1794.4%
Contains more CopperCopper +393.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +516.7%
Contains more ManganeseManganese +188.3%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -31.3%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 B1Vitamin B1 +380.6%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B3Vitamin B3 +47.2%
Contains more Vitamin B6Vitamin B6 +302.7%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +11133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +979.8%
Contains more FatsFats +1132.7%
Contains more CarbsCarbs +1489.9%
Contains more OtherOther +131.3%
Contains more WaterWater +943.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Coriander DV% diff.
Iron 33.53mg 1.77mg 397%
Vitamin K 310µg 258%
Copper 1.11mg 0.225mg 98%
Fiber 24.6g 2.8g 87%
Protein 23g 2.13g 42%
Magnesium 191mg 26mg 39%
Vitamin A 3µg 337µg 37%
Vitamin B6 0.6mg 0.149mg 35%
Manganese 1.228mg 0.426mg 35%
Phosphorus 296mg 48mg 35%
Vitamin C 3mg 27mg 27%
Vitamin B1 0.322mg 0.067mg 21%
Carbs 58.35g 3.67g 18%
Zinc 2.5mg 0.5mg 18%
Vitamin E 2.5mg 17%
Vitamin B2 0.366mg 0.162mg 16%
Calories 323kcal 23kcal 15%
Vitamin B5 0.57mg 11%
Calcium 176mg 67mg 11%
Selenium 6.3µg 0.9µg 10%
Fats 6.41g 0.52g 9%
Saturated fat 1.46g 0.014g 7%
Potassium 770mg 521mg 7%
Vitamin B3 1.64mg 1.114mg 3%
Choline 12.8mg 2%
Monounsaturated fat 0.275g 1%
Sodium 67mg 46mg 1%
Folate 57µg 62µg 1%
Net carbs 33.75g 0.87g N/A
Sugar 0.87g N/A
Polyunsaturated fat 0.04g 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek 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
30%
Fenugreek
94%
Coriander
Minerals Daily Need Coverage Score
228%
Fenugreek
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 32)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $0.4)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 1.446g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.