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Mustard Greens vs. Coriander — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Coriander?

  • Mustard Greens is richer in Vitamin K, Vitamin A RAE, and Calcium, yet Coriander is richer in Folate, Iron, Potassium, Vitamin B5, Copper, and Vitamin B2.
  • Mustard Greens's daily need coverage for Vitamin K is 236% higher.
  • Mustard Greens has 2 times more Vitamin A RAE than Coriander. Mustard Greens has 618µg of Vitamin A RAE, while Coriander has 337µg.

We used Mustard greens, cooked, boiled, drained, without salt and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Mustard Greens 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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 CalciumCalcium +76.1%
Contains less SodiumSodium -80.4%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +221.6%
Contains more IronIron +103.4%
Contains more CopperCopper +54.1%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +14.3%
Contains more SeleniumSelenium +50%

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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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% 405% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin KVitamin K +91.2%
Contains more Vitamin E Vitamin E +40.4%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B3Vitamin B3 +157.3%
Contains more Vitamin B5Vitamin B5 +375%
Contains more Vitamin B6Vitamin B6 +52%
Contains more FolateFolate +588.9%
Contains more CholineCholine +3100%
~equal in Vitamin C ~27mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +20.2%
Contains more CarbsCarbs +22.9%
Contains more FatsFats +10.6%
Contains more OtherOther +116.2%
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 -14.3%
Contains more Poly. FatPolyunsaturated fat +15%
Contains more Mono. FatMonounsaturated Fat +150%

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 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 Coriander Opinion
Calories 26kcal 23kcal Mustard Greens
Protein 2.56g 2.13g Mustard Greens
Fats 0.47g 0.52g Coriander
Vitamin C 25.3mg 27mg Coriander
Net carbs 2.51g 0.87g Mustard Greens
Carbs 4.51g 3.67g Mustard Greens
Magnesium 13mg 26mg Coriander
Calcium 118mg 67mg Mustard Greens
Potassium 162mg 521mg Coriander
Iron 0.87mg 1.77mg Coriander
Sugar 1.41g 0.87g Coriander
Fiber 2g 2.8g Coriander
Copper 0.146mg 0.225mg Coriander
Zinc 0.22mg 0.5mg Coriander
Phosphorus 42mg 48mg Coriander
Sodium 9mg 46mg Mustard Greens
Vitamin A 12370IU 6748IU Mustard Greens
Vitamin A RAE 618µg 337µg Mustard Greens
Vitamin E 1.78mg 2.5mg Coriander
Manganese 0.426mg Coriander
Selenium 0.6µg 0.9µg Coriander
Vitamin B1 0.041mg 0.067mg Coriander
Vitamin B2 0.063mg 0.162mg Coriander
Vitamin B3 0.433mg 1.114mg Coriander
Vitamin B5 0.12mg 0.57mg Coriander
Vitamin B6 0.098mg 0.149mg Coriander
Vitamin K 592.7µg 310µg Mustard Greens
Folate 9µg 62µg Coriander
Choline 0.4mg 12.8mg Coriander
Saturated Fat 0.012g 0.014g Mustard Greens
Monounsaturated Fat 0.11g 0.275g Coriander
Polyunsaturated fat 0.046g 0.04g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
186%
Mustard Greens
117%
Coriander
Minerals Daily Need Coverage Score
17%
Mustard Greens
33%
Coriander

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.6)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.54g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.