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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 Iron +105.8%
Contains more Calcium +86.1%
Contains more Potassium +168.6%
Contains more Magnesium +100%
Contains more Copper +675.9%
Contains more Zinc +177.8%
Contains more Phosphorus +65.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Contains less Sodium -39.1%
Contains more Iron +105.8%
Contains more Calcium +86.1%
Contains more Potassium +168.6%
Contains more Magnesium +100%
Contains more Copper +675.9%
Contains more Zinc +177.8%
Contains more Phosphorus +65.5%

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 C +193.5%
Contains more Vitamin E +1036.4%
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 Vitamin K +145.4%
Contains more Folate +63.2%
Equal in Vitamin A - 6748
Equal in Vitamin B1 - 0.067
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
Contains more Vitamin C +193.5%
Contains more Vitamin E +1036.4%
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 Vitamin K +145.4%
Contains more Folate +63.2%
Equal in Vitamin A - 6748
Equal in Vitamin B1 - 0.067

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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)

All nutrients comparison - raw data values

Nutrient Lettuce Coriander Opinion
Calories 15 23 Coriander
Protein 1.36 2.13 Coriander
Fats 0.15 0.52 Coriander
Vitamin C 9.2 27 Coriander
Carbs 2.87 3.67 Coriander
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 1.77 Coriander
Calcium 36 67 Coriander
Potassium 194 521 Coriander
Magnesium 13 26 Coriander
Sugar 0.78 0.87 Lettuce
Fiber 1.3 2.8 Coriander
Copper 0.029 0.225 Coriander
Zinc 0.18 0.5 Coriander
Starch 0 Lettuce
Phosphorus 29 48 Coriander
Sodium 28 46 Lettuce
Vitamin A 7405 6748 Lettuce
Vitamin E 0.22 2.5 Coriander
Vitamin D 0 0
Vitamin B1 0.07 0.067 Lettuce
Vitamin B2 0.08 0.162 Coriander
Vitamin B3 0.375 1.114 Coriander
Vitamin B5 0.134 0.57 Coriander
Vitamin B6 0.09 0.149 Coriander
Vitamin B12 0 0
Vitamin K 126.3 310 Coriander
Folate 38 62 Coriander
Trans Fat 0 0
Saturated Fat 0.02 0.014 Coriander
Monounsaturated Fat 0.006 0.275 Coriander
Polyunsaturated fat 0.082 0.04 Lettuce
Tryptophan 0.009 Lettuce
Threonine 0.059 Lettuce
Isoleucine 0.084 Lettuce
Leucine 0.079 Lettuce
Lysine 0.084 Lettuce
Methionine 0.016 Lettuce
Phenylalanine 0.055 Lettuce
Valine 0.07 Lettuce
Histidine 0.022 Lettuce
Fructose 0.43 Lettuce

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.