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  6. Mustard vs. Coriander seeds

Mustard vs. Coriander seeds — In-Depth Nutrition Comparison

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How are Mustard and Coriander seeds different?

  • Coriander seeds have more Iron, Fiber, Copper, Magnesium, Calcium, Manganese, Phosphorus, Zinc, and Potassium than Mustard.
  • Daily need coverage for Iron from Coriander seeds is 184% higher.
  • Mustard contains 32 times more Sodium than Coriander seeds. While Mustard contains 1104mg of Sodium, Coriander seeds contain only 35mg.

Mustard, prepared, yellow and Spices, coriander seed are the varieties used in this article.

Infographic

Mustard vs Coriander seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 236% 213% 112% 612% 325% 128% 175% 4.6% 248% 143%
Contains more SeleniumSelenium +27.9%
Contains more MagnesiumMagnesium +587.5%
Contains more CalciumCalcium +1025.4%
Contains more PotassiumPotassium +733.6%
Contains more IronIron +913.7%
Contains more CopperCopper +1217.6%
Contains more ZincZinc +634.4%
Contains more PhosphorusPhosphorus +278.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +350.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 6.5% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 60% 67% 40% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +277%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 18% 55% 9% 6%
Protein: 12.37 g
Fats: 17.77 g
Carbs: 54.99 g
Water: 8.86 g
Other: 6.01 g
Contains more WaterWater +844.9%
Contains more ProteinProtein +230.7%
Contains more FatsFats +432%
Contains more CarbsCarbs +843.2%
Contains more OtherOther +78.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated Fat: Sat. Fat 0.214 g
Monounsaturated Fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
6% 83% 11%
Saturated Fat: Sat. Fat 0.99 g
Monounsaturated Fat: Mono. Fat 13.58 g
Polyunsaturated fat: Poly. Fat 1.75 g
Contains less Sat. FatSaturated Fat -78.4%
Contains more Mono. FatMonounsaturated Fat +522.4%
Contains more Poly. FatPolyunsaturated fat +126.1%

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 seeds
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Coriander seeds Opinion
Calories 60kcal 298kcal Coriander seeds
Protein 3.74g 12.37g Coriander seeds
Fats 3.34g 17.77g Coriander seeds
Vitamin C 0.3mg 21mg Coriander seeds
Net carbs 1.83g 13.09g Coriander seeds
Carbs 5.83g 54.99g Coriander seeds
Magnesium 48mg 330mg Coriander seeds
Calcium 63mg 709mg Coriander seeds
Potassium 152mg 1267mg Coriander seeds
Iron 1.61mg 16.32mg Coriander seeds
Sugar 0.92g Coriander seeds
Fiber 4g 41.9g Coriander seeds
Copper 0.074mg 0.975mg Coriander seeds
Zinc 0.64mg 4.7mg Coriander seeds
Starch 0.64g Mustard
Phosphorus 108mg 409mg Coriander seeds
Sodium 1104mg 35mg Coriander seeds
Vitamin A 109IU 0IU Mustard
Vitamin A 5µg 0µg Mustard
Vitamin E 0.36mg Mustard
Manganese 0.422mg 1.9mg Coriander seeds
Selenium 33.5µg 26.2µg Mustard
Vitamin B1 0.177mg 0.239mg Coriander seeds
Vitamin B2 0.07mg 0.29mg Coriander seeds
Vitamin B3 0.565mg 2.13mg Coriander seeds
Vitamin B5 0.254mg Mustard
Vitamin B6 0.07mg Mustard
Vitamin K 1.4µg Mustard
Folate 7µg 0µg Mustard
Trans Fat 0.009g Coriander seeds
Choline 22.4mg Mustard
Saturated Fat 0.214g 0.99g Mustard
Monounsaturated Fat 2.182g 13.58g Coriander seeds
Polyunsaturated fat 0.774g 1.75g Coriander seeds
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
Fructose 0.23g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Coriander seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Mustard
18%
Coriander seeds
Minerals Daily Need Coverage Score
60%
Mustard
220%
Coriander seeds

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.776g)
Which food is lower in Sugar?
Coriander seeds
Coriander seeds is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Coriander seeds
Coriander seeds contains less Sodium (difference - 1069mg)
Which food is lower in glycemic index?
Coriander seeds
Coriander seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Coriander seeds
Coriander seeds is cheaper (difference - $2.1)
Which food is richer in minerals?
Coriander seeds
Coriander seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170922/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.