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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 A, vitamin K, folate, vitamin B5, and copper.
  • Coriander covers your daily vitamin A needs 74% more than mustard Greens Raw.
  • Coriander contains 3 times less vitamin C than mustard Greens Raw. Mustard Greens Raw contain 70mg of vitamin C, while coriander contains 27mg.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +71.6%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -56.5%
Contains more PotassiumPotassium +35.7%
Contains more CopperCopper +36.4%
Contains more ZincZinc +100%
~equal in Iron ~1.77mg
~equal in Selenium ~0.9µg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin CVitamin C +159.3%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin AVitamin A +123.2%
Contains more Vitamin EVitamin E +24.4%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin KVitamin K +20.4%
Contains more FolateFolate +416.7%
Contains more CholineCholine +2460%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Coriander DV% diff.
Vitamin C 70mg 27mg 48%
Vitamin K 257.5µg 310µg 44%
Vitamin A 151µg 337µg 21%
Manganese 0.426mg 19%
Folate 12µg 62µg 13%
Copper 0.165mg 0.225mg 7%
Vitamin B5 0.21mg 0.57mg 7%
Calcium 115mg 67mg 5%
Vitamin B2 0.11mg 0.162mg 4%
Potassium 384mg 521mg 4%
Vitamin E 2.01mg 2.5mg 3%
Zinc 0.25mg 0.5mg 2%
Fiber 3.2g 2.8g 2%
Vitamin B3 0.8mg 1.114mg 2%
Vitamin B6 0.18mg 0.149mg 2%
Iron 1.64mg 1.77mg 2%
Choline 0.5mg 12.8mg 2%
Phosphorus 58mg 48mg 1%
Protein 2.86g 2.13g 1%
Magnesium 32mg 26mg 1%
Vitamin B1 0.08mg 0.067mg 1%
Sodium 20mg 46mg 1%
Calories 27kcal 23kcal 0%
Fats 0.42g 0.52g 0%
Carbs 4.67g 3.67g 0%
Net carbs 1.47g 0.87g N/A
Sugar 1.32g 0.87g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.01g 0.014g 0%
Monounsaturated fat 0.092g 0.275g 0%
Polyunsaturated fat 0.038g 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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 ProteinProtein +34.3%
Contains more CarbsCarbs +27.2%
Contains more FatsFats +23.8%
~equal in Water ~92.21g
~equal in Other ~1.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +198.9%
~equal in Polyunsaturated fat ~0.04g

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.