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Garlic vs. Coriander — In-Depth Nutrition Comparison

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Significant differences between Garlic and Coriander

  • Garlic has more Vitamin B6, Manganese, Selenium, Phosphorus, Calcium, and Vitamin B1, however, Coriander is richer in Vitamin K, Vitamin A, Vitamin E, and Folate.
  • Coriander covers your daily Vitamin K needs 257% more than Garlic.
  • Coriander has 16 times less Selenium than Garlic. Garlic has 14.2µg of Selenium, while Coriander has 0.9µg.

Specific food types used in this comparison are Garlic, raw and Coriander (cilantro) leaves, raw.

Infographic

Garlic 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.
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +170.1%
Contains more CopperCopper +32.9%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +218.8%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +292.5%
Contains more SeleniumSelenium +1477.8%
Contains more PotassiumPotassium +29.9%
~equal in Magnesium ~26mg
~equal in Iron ~1.77mg

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.
Garlic
4
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 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +15.6%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B6Vitamin B6 +728.9%
Contains more CholineCholine +81.3%
Contains more Vitamin AVitamin A +74877.8%
Contains more Vitamin EVitamin E +3025%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +59.1%
Contains more Vitamin KVitamin K +18135.3%
Contains more FolateFolate +1966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +198.6%
Contains more CarbsCarbs +800.8%
Contains more WaterWater +57.4%
~equal in Fats ~0.52g
~equal in Other ~1.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 +522.5%
Contains less Sat. FatSaturated Fat -84.3%
Contains more Mono. FatMonounsaturated Fat +2400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Coriander Opinion
Calories 149kcal 23kcal Garlic
Protein 6.36g 2.13g Garlic
Fats 0.5g 0.52g Coriander
Vitamin C 31.2mg 27mg Garlic
Net carbs 30.96g 0.87g Garlic
Carbs 33.06g 3.67g Garlic
Magnesium 25mg 26mg Coriander
Calcium 181mg 67mg Garlic
Potassium 401mg 521mg Coriander
Iron 1.7mg 1.77mg Coriander
Sugar 1g 0.87g Coriander
Fiber 2.1g 2.8g Coriander
Copper 0.299mg 0.225mg Garlic
Zinc 1.16mg 0.5mg Garlic
Phosphorus 153mg 48mg Garlic
Sodium 17mg 46mg Garlic
Vitamin A 9IU 6748IU Coriander
Vitamin A 0µg 337µg Coriander
Vitamin E 0.08mg 2.5mg Coriander
Manganese 1.672mg 0.426mg Garlic
Selenium 14.2µg 0.9µg Garlic
Vitamin B1 0.2mg 0.067mg Garlic
Vitamin B2 0.11mg 0.162mg Coriander
Vitamin B3 0.7mg 1.114mg Coriander
Vitamin B5 0.596mg 0.57mg Garlic
Vitamin B6 1.235mg 0.149mg Garlic
Vitamin K 1.7µg 310µg Coriander
Folate 3µg 62µg Coriander
Choline 23.2mg 12.8mg Garlic
Saturated Fat 0.089g 0.014g Coriander
Monounsaturated Fat 0.011g 0.275g Coriander
Polyunsaturated fat 0.249g 0.04g Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
41%
Garlic
117%
Coriander
Minerals Daily Need Coverage Score
67%
Garlic
33%
Coriander

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.4)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.075g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.