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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch 0g g Lettuce
Fructose 0.43g g 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
Vitamin A 7405IU 6748IU Lettuce
Vitamin E 0.22mg 2.5mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 126.3µg 310µg Coriander
Tryptophan 0.009mg mg Lettuce
Threonine 0.059mg mg Lettuce
Isoleucine 0.084mg mg Lettuce
Leucine 0.079mg mg Lettuce
Lysine 0.084mg mg Lettuce
Methionine 0.016mg mg Lettuce
Phenylalanine 0.055mg mg Lettuce
Valine 0.07mg mg Lettuce
Histidine 0.022mg mg Lettuce
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
75
Lettuce
126
Coriander
Mineral Summary Score
13
Lettuce
33
Coriander

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Lettuce
13%
Coriander
Carbohydrates
3%
Lettuce
4%
Coriander
Fats
1%
Lettuce
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.