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  6. Leeks, (bulb and lower-leaf portion), freeze-dried vs. Coriander

Leeks, (bulb and lower-leaf portion), freeze-dried vs. Coriander — In-Depth Nutrition Comparison

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How are leeks, (bulb and lower-leaf portion), freeze-dried and coriander different?

  • Leeks, (bulb and lower-leaf portion), freeze-dried is higher in vitamin C, manganese, vitamin B6, folate, iron, vitamin B1, potassium, copper, and phosphorus; however, coriander is richer in vitamin A.
  • Daily need coverage for vitamin A for coriander is 129% higher.
  • Leeks, (bulb and lower-leaf portion), freeze-dried contains 12 times more vitamin B1 than coriander. While leeks, (bulb and lower-leaf portion), freeze-dried contains 0.8mg of vitamin B1, coriander contains only 0.067mg.

Leeks, (bulb and lower-leaf portion), freeze-dried and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Leeks, (bulb and lower-leaf portion), freeze-dried 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 115% 108% 212% 285% 219% 18% 148% 4.6% 344% 31%
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 +519.2%
Contains more CalciumCalcium +437.3%
Contains more PotassiumPotassium +360.7%
Contains more IronIron +329.4%
Contains more CopperCopper +192%
Contains more ZincZinc +32%
Contains more PhosphorusPhosphorus +620.8%
Contains less SodiumSodium -23.9%
Contains more ManganeseManganese +518.3%
Contains more SeleniumSelenium +533.3%

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 393% 4.7% 0% 0% 200% 92% 66% 46% 279% 0% 0% 275% 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 CVitamin C +337%
Contains more Vitamin B1Vitamin B1 +1094%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more Vitamin B3Vitamin B3 +214.2%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +711.4%
Contains more FolateFolate +490.3%
Contains more Vitamin AVitamin A +2307.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leeks, (bulb and lower-leaf portion), freeze-dried Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin C 118mg 27mg 101%
Manganese 2.634mg 0.426mg 96%
Vitamin B6 1.209mg 0.149mg 82%
Folate 366µg 62µg 76%
Iron 7.6mg 1.77mg 73%
Vitamin B1 0.8mg 0.067mg 61%
Potassium 2400mg 521mg 55%
Copper 0.657mg 0.225mg 48%
Phosphorus 346mg 48mg 43%
Vitamin A 14µg 337µg 36%
Magnesium 161mg 26mg 32%
Fiber 10.4g 2.8g 30%
Calcium 360mg 67mg 29%
Protein 15.2g 2.13g 26%
Carbs 74.65g 3.67g 24%
Vitamin B2 0.4mg 0.162mg 18%
Vitamin E 2.5mg 17%
Vitamin B3 3.5mg 1.114mg 15%
Calories 321kcal 23kcal 15%
Selenium 5.7µg 0.9µg 9%
Polyunsaturated fat 1.161g 0.04g 7%
Vitamin B5 0.767mg 0.57mg 4%
Fats 2.1g 0.52g 2%
Choline 12.8mg 2%
Zinc 0.66mg 0.5mg 1%
Saturated fat 0.279g 0.014g 1%
Monounsaturated fat 0.029g 0.275g 1%
Net carbs 64.25g 0.87g N/A
Sugar 0.87g N/A
Sodium 35mg 46mg 0%
Tryptophan 0.117mg 0%
Threonine 0.64mg 0%
Isoleucine 0.525mg 0%
Leucine 0.973mg 0%
Lysine 0.786mg 0%
Methionine 0.18mg 0%
Phenylalanine 0.559mg 0%
Valine 0.572mg 0%
Histidine 0.253mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 75% 2% 6%
Protein: 15.2 g
Fats: 2.1 g
Carbs: 74.65 g
Water: 2 g
Other: 6.05 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 +613.6%
Contains more FatsFats +303.8%
Contains more CarbsCarbs +1934.1%
Contains more OtherOther +311.6%
Contains more WaterWater +4510.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 2% 79%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 1.161 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 +2802.5%
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +848.3%

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. Leeks, (bulb and lower-leaf portion), freeze-dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170485/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.