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Leek vs. Coriander — In-Depth Nutrition Comparison

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Differences between Leek and Coriander

  • Leek has more Vitamin B6, while Coriander has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Vitamin B2, Potassium, and Vitamin B5.
  • Coriander's daily need coverage for Vitamin K is 219% higher.
  • Coriander contains 2 times less Vitamin B6 than Leek. Leek contains 0.233mg of Vitamin B6, while Coriander contains 0.149mg.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Coriander (cilantro) leaves, raw.

Infographic

Leek 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.
Leek
5
:
Contains more Iron +18.6%
Contains less Sodium -56.5%
Contains more Manganese +12.9%
Contains more Selenium +11.1%
Contains more Calcium +13.6%
Contains more Phosphorus +37.1%
Contains more Potassium +189.4%
Contains more Zinc +316.7%
Contains more Copper +87.5%
Equal in Magnesium - 26
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Iron +18.6%
Contains less Sodium -56.5%
Contains more Manganese +12.9%
Contains more Selenium +11.1%
Contains more Calcium +13.6%
Contains more Phosphorus +37.1%
Contains more Potassium +189.4%
Contains more Zinc +316.7%
Contains more Copper +87.5%
Equal in Magnesium - 26
Equal in Selenium - 0.9

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.
Leek
2
:
Contains more Vitamin B6 +56.4%
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin C +125%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +307.1%
Contains more Vitamin K +559.6%
Equal in Folate - 62
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin B6 +56.4%
Contains more Vitamin A +304.8%
Contains more Vitamin E +171.7%
Contains more Vitamin C +125%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +307.1%
Contains more Vitamin K +559.6%
Equal in Folate - 62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
:
Contains more Carbs +285.6%
Contains more Protein +42%
Contains more Fats +73.3%
Contains more Water +11.1%
Contains more Other +40%
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 Carbs +285.6%
Contains more Protein +42%
Contains more Fats +73.3%
Contains more Water +11.1%
Contains more Other +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
1
:
Contains more Polyunsaturated fat +315%
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +6775%
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +315%
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +6775%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Coriander Opinion
Net carbs 12.35g 0.87g Leek
Protein 1.5g 2.13g Coriander
Fats 0.3g 0.52g Coriander
Carbs 14.15g 3.67g Leek
Calories 61kcal 23kcal Leek
Sugar 3.9g 0.87g Coriander
Fiber 1.8g 2.8g Coriander
Calcium 59mg 67mg Coriander
Iron 2.1mg 1.77mg Leek
Magnesium 28mg 26mg Leek
Phosphorus 35mg 48mg Coriander
Potassium 180mg 521mg Coriander
Sodium 20mg 46mg Leek
Zinc 0.12mg 0.5mg Coriander
Copper 0.12mg 0.225mg Coriander
Manganese 0.481mg 0.426mg Leek
Selenium 1µg 0.9µg Leek
Vitamin A 1667IU 6748IU Coriander
Vitamin A RAE 83µg 337µg Coriander
Vitamin E 0.92mg 2.5mg Coriander
Vitamin C 12mg 27mg Coriander
Vitamin B1 0.06mg 0.067mg Coriander
Vitamin B2 0.03mg 0.162mg Coriander
Vitamin B3 0.4mg 1.114mg Coriander
Vitamin B5 0.14mg 0.57mg Coriander
Vitamin B6 0.233mg 0.149mg Leek
Folate 64µg 62µg Leek
Vitamin K 47µg 310µg Coriander
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Saturated Fat 0.04g 0.014g Coriander
Monounsaturated Fat 0.004g 0.275g Coriander
Polyunsaturated fat 0.166g 0.04g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
35%
Leek
126%
Coriander
Minerals Daily Need Coverage Score
26%
Leek
33%
Coriander

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 26mg)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.03g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.026g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.