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  6. Lettuce vs. Coriander

Lettuce vs. Coriander — In-Depth Nutrition Comparison

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How are Lettuce and Coriander different?

  • Coriander is higher than Lettuce in Vitamin K, Copper, Vitamin C, Vitamin E , Iron, Potassium, Vitamin B5, Manganese, Vitamin B2, and Fiber.
  • Coriander covers your daily need of Vitamin K 153% more than Lettuce.

Lettuce, green leaf, raw and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Lettuce 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.
Lettuce
Lettuce
1
:
9
Coriander
Coriander
Contains less Sodium -39.1%
Contains more Calcium +86.1%
Contains more Iron +105.8%
Contains more Magnesium +100%
Contains more Phosphorus +65.5%
Contains more Potassium +168.6%
Contains more Zinc +177.8%
Contains more Copper +675.9%
Contains more Manganese +70.4%
Contains more Selenium +50%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains less Sodium -39.1%
Contains more Calcium +86.1%
Contains more Iron +105.8%
Contains more Magnesium +100%
Contains more Phosphorus +65.5%
Contains more Potassium +168.6%
Contains more Zinc +177.8%
Contains more Copper +675.9%
Contains more Manganese +70.4%
Contains more Selenium +50%

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.
Lettuce
Lettuce
2
:
8
Coriander
Coriander
Contains more Vitamin E +1036.4%
Contains more Vitamin C +193.5%
Contains more Vitamin B2 +102.5%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B5 +325.4%
Contains more Vitamin B6 +65.6%
Contains more Folate +63.2%
Contains more Vitamin K +145.4%
Equal in Vitamin A - 6748
Equal in Vitamin B1 - 0.067
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Coriander
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 E +1036.4%
Contains more Vitamin C +193.5%
Contains more Vitamin B2 +102.5%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B5 +325.4%
Contains more Vitamin B6 +65.6%
Contains more Folate +63.2%
Contains more Vitamin K +145.4%
Equal in Vitamin A - 6748
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Coriander
Coriander
Contains more Protein +56.6%
Contains more Fats +246.7%
Contains more Carbs +27.9%
Contains more Other +129.7%
Equal in Water - 92.21
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Coriander
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 Protein +56.6%
Contains more Fats +246.7%
Contains more Carbs +27.9%
Contains more Other +129.7%
Equal in Water - 92.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +105%
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +4483.3%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +105%
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +4483.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Coriander Opinion
Net carbs 1.57g 0.87g Lettuce
Protein 1.36g 2.13g Coriander
Fats 0.15g 0.52g Coriander
Carbs 2.87g 3.67g Coriander
Calories 15kcal 23kcal Coriander
Fructose 0.43g Lettuce
Sugar 0.78g 0.87g Lettuce
Fiber 1.3g 2.8g Coriander
Calcium 36mg 67mg Coriander
Iron 0.86mg 1.77mg Coriander
Magnesium 13mg 26mg Coriander
Phosphorus 29mg 48mg Coriander
Potassium 194mg 521mg Coriander
Sodium 28mg 46mg Lettuce
Zinc 0.18mg 0.5mg Coriander
Copper 0.029mg 0.225mg Coriander
Manganese 0.25mg 0.426mg Coriander
Selenium 0.6µg 0.9µg Coriander
Vitamin A 7405IU 6748IU Lettuce
Vitamin A RAE 370µg 337µg Lettuce
Vitamin E 0.22mg 2.5mg Coriander
Vitamin C 9.2mg 27mg Coriander
Vitamin B1 0.07mg 0.067mg Lettuce
Vitamin B2 0.08mg 0.162mg Coriander
Vitamin B3 0.375mg 1.114mg Coriander
Vitamin B5 0.134mg 0.57mg Coriander
Vitamin B6 0.09mg 0.149mg Coriander
Folate 38µg 62µg Coriander
Vitamin K 126.3µg 310µg Coriander
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.02g 0.014g Coriander
Monounsaturated Fat 0.006g 0.275g Coriander
Polyunsaturated fat 0.082g 0.04g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce 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
75%
Lettuce
126%
Coriander
Minerals Daily Need Coverage Score
14%
Lettuce
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 18mg)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
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)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.