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  6. Mustard Greens Raw vs. Coriander

Mustard Greens Raw vs. Coriander — In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens Raw and Coriander

  • Mustard Greens Raw have more Vitamin C, however, Coriander is higher in Vitamin K, Vitamin A RAE, Folate, Vitamin B5, and Copper.
  • Mustard Greens Raw covers your daily Vitamin C needs 48% more than Coriander.
  • Coriander contains 2 times less Calcium than Mustard Greens Raw. Mustard Greens Raw contain 115mg of Calcium, while Coriander contains 67mg.

Food varieties used in this article are Mustard greens, raw and Coriander (cilantro) leaves, raw.

Infographic

Mustard Greens Raw 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 Greens Raw
Mustard Greens Raw
4
:
5
Coriander
Coriander
Contains more Calcium +71.6%
Contains more Magnesium +23.1%
Contains more Phosphorus +20.8%
Contains less Sodium -56.5%
Contains more Potassium +35.7%
Contains more Zinc +100%
Contains more Copper +36.4%
Equal in Iron - 1.77
Equal in Selenium - 0.9
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +71.6%
Contains more Magnesium +23.1%
Contains more Phosphorus +20.8%
Contains less Sodium -56.5%
Contains more Potassium +35.7%
Contains more Zinc +100%
Contains more Copper +36.4%
Equal in Iron - 1.77
Equal in Selenium - 0.9

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 Greens Raw
Mustard Greens Raw
3
:
7
Coriander
Coriander
Contains more Vitamin C +159.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B6 +20.8%
Contains more Vitamin A +123.1%
Contains more Vitamin E +24.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +171.4%
Contains more Folate +416.7%
Contains more Vitamin K +20.4%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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 C +159.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B6 +20.8%
Contains more Vitamin A +123.1%
Contains more Vitamin E +24.4%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +171.4%
Contains more Folate +416.7%
Contains more Vitamin K +20.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Coriander
Coriander
Contains more Protein +34.3%
Contains more Carbs +27.2%
Contains more Fats +23.8%
Equal in Water - 92.21
Equal in Other - 1.47
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +34.3%
Contains more Carbs +27.2%
Contains more Fats +23.8%
Equal in Water - 92.21
Equal in Other - 1.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Coriander
Coriander
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +198.9%
Equal in Polyunsaturated fat - 0.04
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +198.9%
Equal in Polyunsaturated fat - 0.04

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Coriander
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Mustard Greens Raw Coriander Opinion
Net carbs 1.47g 0.87g Mustard Greens Raw
Protein 2.86g 2.13g Mustard Greens Raw
Fats 0.42g 0.52g Coriander
Carbs 4.67g 3.67g Mustard Greens Raw
Calories 27kcal 23kcal Mustard Greens Raw
Sugar 1.32g 0.87g Coriander
Fiber 3.2g 2.8g Mustard Greens Raw
Calcium 115mg 67mg Mustard Greens Raw
Iron 1.64mg 1.77mg Coriander
Magnesium 32mg 26mg Mustard Greens Raw
Phosphorus 58mg 48mg Mustard Greens Raw
Potassium 384mg 521mg Coriander
Sodium 20mg 46mg Mustard Greens Raw
Zinc 0.25mg 0.5mg Coriander
Copper 0.165mg 0.225mg Coriander
Manganese 0.426mg Coriander
Selenium 0.9µg 0.9µg
Vitamin A 3024IU 6748IU Coriander
Vitamin A RAE 151µg 337µg Coriander
Vitamin E 2.01mg 2.5mg Coriander
Vitamin C 70mg 27mg Mustard Greens Raw
Vitamin B1 0.08mg 0.067mg Mustard Greens Raw
Vitamin B2 0.11mg 0.162mg Coriander
Vitamin B3 0.8mg 1.114mg Coriander
Vitamin B5 0.21mg 0.57mg Coriander
Vitamin B6 0.18mg 0.149mg Mustard Greens Raw
Folate 12µg 62µg Coriander
Vitamin K 257.5µg 310µg Coriander
Saturated Fat 0.01g 0.014g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.275g Coriander
Polyunsaturated fat 0.038g 0.04g Coriander

Which food is preferable for your diet?

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

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
102%
Mustard Greens Raw
126%
Coriander
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
33%
Coriander

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.6)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.45g)
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

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.