Kale vs. Coriander — In-Depth Nutrition Comparison
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How are Kale and Coriander different?
- Kale is higher in Vitamin K, Vitamin A RAE, and Vitamin C, however, Coriander is richer in Folate, Vitamin E , Iron, Vitamin B5, Potassium, Copper, and Vitamin B2.
- Daily need coverage for Vitamin K from Kale is 423% higher.
- Kale contains 2 times more Vitamin A RAE than Coriander. While Kale contains 681µg of Vitamin A RAE, Coriander contains only 337µg.
Kale, cooked, boiled, drained, without salt and Coriander (cilantro) leaves, raw are the varieties used in this article.
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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 less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more PotassiumPotassium | +128.5% |
| Contains more IronIron | +96.7% |
| Contains more CopperCopper | +44.2% |
| Contains more ZincZinc | +108.3% |
| Contains more PhosphorusPhosphorus | +71.4% |
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 CVitamin C | +51.9% |
| Contains more Vitamin AVitamin A | +101.9% |
| Contains more Vitamin KVitamin K | +163.5% |
| Contains more Vitamin E Vitamin E | +194.1% |
| Contains more Vitamin B1Vitamin B1 | +26.4% |
| Contains more Vitamin B2Vitamin B2 | +131.4% |
| Contains more Vitamin B3Vitamin B3 | +122.8% |
| Contains more Vitamin B5Vitamin B5 | +1063.3% |
| Contains more FolateFolate | +376.9% |
| Contains more CholineCholine | +3100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +53.4% |
| Contains more ProteinProtein | +12.1% |
| Contains more FatsFats | +30% |
| Contains more OtherOther | +69% |
~equal in
Water
~92.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +382.5% |
| Contains less Sat. FatSaturated Fat | -73.1% |
| Contains more Mono. FatMonounsaturated Fat | +816.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 28kcal | 23kcal |
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| Protein | 1.9g | 2.13g |
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| Fats | 0.4g | 0.52g |
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| Vitamin C | 41mg | 27mg |
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| Net carbs | 3.63g | 0.87g |
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| Carbs | 5.63g | 3.67g |
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| Magnesium | 18mg | 26mg |
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| Calcium | 72mg | 67mg |
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| Potassium | 228mg | 521mg |
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| Iron | 0.9mg | 1.77mg |
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| Sugar | 1.25g | 0.87g |
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| Fiber | 2g | 2.8g |
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| Copper | 0.156mg | 0.225mg |
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| Zinc | 0.24mg | 0.5mg |
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| Phosphorus | 28mg | 48mg |
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| Sodium | 23mg | 46mg |
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| Vitamin A | 13621IU | 6748IU |
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| Vitamin A RAE | 681µg | 337µg |
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| Vitamin E | 0.85mg | 2.5mg |
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| Manganese | 0.416mg | 0.426mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.053mg | 0.067mg |
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| Vitamin B2 | 0.07mg | 0.162mg |
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| Vitamin B3 | 0.5mg | 1.114mg |
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| Vitamin B5 | 0.049mg | 0.57mg |
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| Vitamin B6 | 0.138mg | 0.149mg |
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| Vitamin K | 817µg | 310µg |
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| Folate | 13µg | 62µg |
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| Choline | 0.4mg | 12.8mg |
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| Saturated Fat | 0.052g | 0.014g |
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| Monounsaturated Fat | 0.03g | 0.275g |
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| Polyunsaturated fat | 0.193g | 0.04g |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
238%
117%
Minerals Daily Need Coverage Score
22%
33%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Coriander is lower in Saturated Fat (difference - 0.038g)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)