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  6. Mustard vs. Coriander

Mustard vs. Coriander — In-Depth Nutrition Comparison

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Differences between Mustard and Coriander

  • Mustard has more Selenium, and Vitamin B1, while Coriander has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Folate, and Potassium.
  • Coriander's daily need coverage for Vitamin K is 257% higher.
  • Coriander contains 37 times less Selenium than Mustard. Mustard contains 33.5µg of Selenium, while Coriander contains 0.9µg.
  • The amount of Sodium in Coriander is lower.

The food types used in this comparison are Mustard, prepared, yellow and Coriander (cilantro) leaves, raw.

Infographic

Mustard 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.
Mustard
Mustard
4
:
6
Coriander
Coriander
Contains more Magnesium +84.6%
Contains more Phosphorus +125%
Contains more Zinc +28%
Contains more Selenium +3622.2%
Contains more Potassium +242.8%
Contains less Sodium -95.8%
Contains more Copper +204.1%
Equal in Calcium - 67
Equal in Iron - 1.77
Equal in Manganese - 0.426
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Magnesium +84.6%
Contains more Phosphorus +125%
Contains more Zinc +28%
Contains more Selenium +3622.2%
Contains more Potassium +242.8%
Contains less Sodium -95.8%
Contains more Copper +204.1%
Equal in Calcium - 67
Equal in Iron - 1.77
Equal in Manganese - 0.426

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.
Mustard
Mustard
1
:
9
Coriander
Coriander
Contains more Vitamin B1 +164.2%
Contains more Vitamin A +6090.8%
Contains more Vitamin E +594.4%
Contains more Vitamin C +8900%
Contains more Vitamin B2 +131.4%
Contains more Vitamin B3 +97.2%
Contains more Vitamin B5 +124.4%
Contains more Vitamin B6 +112.9%
Contains more Folate +785.7%
Contains more Vitamin K +22042.9%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
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 B1 +164.2%
Contains more Vitamin A +6090.8%
Contains more Vitamin E +594.4%
Contains more Vitamin C +8900%
Contains more Vitamin B2 +131.4%
Contains more Vitamin B3 +97.2%
Contains more Vitamin B5 +124.4%
Contains more Vitamin B6 +112.9%
Contains more Folate +785.7%
Contains more Vitamin K +22042.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
4
:
1
Coriander
Coriander
Contains more Protein +75.6%
Contains more Fats +542.3%
Contains more Carbs +58.9%
Contains more Other +129.3%
Contains more Water +10.1%
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +75.6%
Contains more Fats +542.3%
Contains more Carbs +58.9%
Contains more Other +129.3%
Contains more Water +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Coriander
Coriander
Contains more Monounsaturated Fat +693.5%
Contains more Polyunsaturated fat +1835%
Contains less Saturated Fat -93.5%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +693.5%
Contains more Polyunsaturated fat +1835%
Contains less Saturated Fat -93.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Coriander
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Mustard Coriander Opinion
Net carbs 1.83g 0.87g Mustard
Protein 3.74g 2.13g Mustard
Fats 3.34g 0.52g Mustard
Carbs 5.83g 3.67g Mustard
Calories 60kcal 23kcal Mustard
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g 0.87g Coriander
Fiber 4g 2.8g Mustard
Calcium 63mg 67mg Coriander
Iron 1.61mg 1.77mg Coriander
Magnesium 48mg 26mg Mustard
Phosphorus 108mg 48mg Mustard
Potassium 152mg 521mg Coriander
Sodium 1104mg 46mg Coriander
Zinc 0.64mg 0.5mg Mustard
Copper 0.074mg 0.225mg Coriander
Manganese 0.422mg 0.426mg Coriander
Selenium 33.5µg 0.9µg Mustard
Vitamin A 109IU 6748IU Coriander
Vitamin A RAE 5µg 337µg Coriander
Vitamin E 0.36mg 2.5mg Coriander
Vitamin C 0.3mg 27mg Coriander
Vitamin B1 0.177mg 0.067mg Mustard
Vitamin B2 0.07mg 0.162mg Coriander
Vitamin B3 0.565mg 1.114mg Coriander
Vitamin B5 0.254mg 0.57mg Coriander
Vitamin B6 0.07mg 0.149mg Coriander
Folate 7µg 62µg Coriander
Vitamin K 1.4µg 310µg Coriander
Tryptophan 0.009mg Mustard
Threonine 0.167mg Mustard
Isoleucine 0.146mg Mustard
Leucine 0.292mg Mustard
Lysine 0.264mg Mustard
Methionine 0.076mg Mustard
Phenylalanine 0.161mg Mustard
Valine 0.189mg Mustard
Histidine 0.119mg Mustard
Trans Fat 0.009g 0g Coriander
Saturated Fat 0.214g 0.014g Coriander
Monounsaturated Fat 2.182g 0.275g Mustard
Polyunsaturated fat 0.774g 0.04g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
126%
Coriander
Minerals Daily Need Coverage Score
60%
Mustard
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 1058mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.2g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.1)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.