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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.
Contains more Selenium +27.9%
Contains more Calcium +1025.4%
Contains more Iron +913.7%
Contains more Magnesium +587.5%
Contains more Phosphorus +278.7%
Contains more Potassium +733.6%
Contains less Sodium -96.8%
Contains more Zinc +634.4%
Contains more Copper +1217.6%
Contains more Manganese +350.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 612% 236% 176% 112% 5% 129% 325% 248% 143%
Contains more Selenium +27.9%
Contains more Calcium +1025.4%
Contains more Iron +913.7%
Contains more Magnesium +587.5%
Contains more Phosphorus +278.7%
Contains more Potassium +733.6%
Contains less Sodium -96.8%
Contains more Zinc +634.4%
Contains more Copper +1217.6%
Contains more Manganese +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.
:
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin C +6900%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +277%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 13% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 70% 60% 67% 40% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin C +6900%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +277%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +844.9%
Contains more Protein +230.7%
Contains more Fats +432%
Contains more Carbs +843.2%
Contains more Other +78.3%
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 Water +844.9%
Contains more Protein +230.7%
Contains more Fats +432%
Contains more Carbs +843.2%
Contains more Other +78.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +522.4%
Contains more Polyunsaturated fat +126.1%
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
6% 83% 11%
Saturated Fat: 0.99 g
Monounsaturated Fat: 13.58 g
Polyunsaturated fat: 1.75 g
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +522.4%
Contains more Polyunsaturated 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
Net carbs 1.83g 13.09g Coriander seeds
Protein 3.74g 12.37g Coriander seeds
Fats 3.34g 17.77g Coriander seeds
Carbs 5.83g 54.99g Coriander seeds
Calories 60kcal 298kcal Coriander seeds
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Coriander seeds
Fiber 4g 41.9g Coriander seeds
Calcium 63mg 709mg Coriander seeds
Iron 1.61mg 16.32mg Coriander seeds
Magnesium 48mg 330mg Coriander seeds
Phosphorus 108mg 409mg Coriander seeds
Potassium 152mg 1267mg Coriander seeds
Sodium 1104mg 35mg Coriander seeds
Zinc 0.64mg 4.7mg Coriander seeds
Copper 0.074mg 0.975mg Coriander seeds
Manganese 0.422mg 1.9mg Coriander seeds
Selenium 33.5µg 26.2µg Mustard
Vitamin A 109IU 0IU Mustard
Vitamin A RAE 5µg 0µg Mustard
Vitamin E 0.36mg Mustard
Vitamin C 0.3mg 21mg Coriander seeds
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
Folate 7µg 0µg Mustard
Choline 22.4mg Mustard
Vitamin K 1.4µg Mustard
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 Coriander seeds
Saturated Fat 0.214g 0.99g Mustard
Monounsaturated Fat 2.182g 13.58g Coriander seeds
Polyunsaturated fat 0.774g 1.75g Coriander seeds
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 seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories 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.