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  6. Mustard Greens vs. Coriander

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.
Mustard Greens
Mustard Greens
2
:
8
Coriander
Coriander
Contains more Calcium +76.1%
Contains less Sodium -80.4%
Contains more Iron +103.4%
Contains more Magnesium +100%
Contains more Phosphorus +14.3%
Contains more Potassium +221.6%
Contains more Zinc +127.3%
Contains more Copper +54.1%
Contains more Selenium +50%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +76.1%
Contains less Sodium -80.4%
Contains more Iron +103.4%
Contains more Magnesium +100%
Contains more Phosphorus +14.3%
Contains more Potassium +221.6%
Contains more Zinc +127.3%
Contains more Copper +54.1%
Contains more Selenium +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.
Mustard Greens
Mustard Greens
2
:
8
Coriander
Coriander
Contains more Vitamin A +83.3%
Contains more Vitamin K +91.2%
Contains more Vitamin E +40.4%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B3 +157.3%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +52%
Contains more Folate +588.9%
Equal in Vitamin C - 27
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 A +83.3%
Contains more Vitamin K +91.2%
Contains more Vitamin E +40.4%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B3 +157.3%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +52%
Contains more Folate +588.9%
Equal in Vitamin C - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Coriander
Coriander
Contains more Protein +20.2%
Contains more Carbs +22.9%
Contains more Fats +10.6%
Contains more Other +116.2%
Equal in Water - 92.21
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +20.2%
Contains more Carbs +22.9%
Contains more Fats +10.6%
Contains more Other +116.2%
Equal in Water - 92.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Coriander
Coriander
Contains less Saturated Fat -14.3%
Contains more Polyunsaturated fat +15%
Contains more Monounsaturated Fat +150%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -14.3%
Contains more Polyunsaturated fat +15%
Contains more Monounsaturated 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
Net carbs 2.51g 0.87g Mustard Greens
Protein 2.56g 2.13g Mustard Greens
Fats 0.47g 0.52g Coriander
Carbs 4.51g 3.67g Mustard Greens
Calories 26kcal 23kcal Mustard Greens
Sugar 1.41g 0.87g Coriander
Fiber 2g 2.8g Coriander
Calcium 118mg 67mg Mustard Greens
Iron 0.87mg 1.77mg Coriander
Magnesium 13mg 26mg Coriander
Phosphorus 42mg 48mg Coriander
Potassium 162mg 521mg Coriander
Sodium 9mg 46mg Mustard Greens
Zinc 0.22mg 0.5mg Coriander
Copper 0.146mg 0.225mg Coriander
Manganese 0.426mg Coriander
Selenium 0.6µg 0.9µg Coriander
Vitamin A 12370IU 6748IU Mustard Greens
Vitamin A RAE 618µg 337µg Mustard Greens
Vitamin E 1.78mg 2.5mg Coriander
Vitamin C 25.3mg 27mg 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
Folate 9µg 62µg Coriander
Vitamin K 592.7µg 310µg Mustard Greens
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 Fats diet ok
Low Carbs diet ok
Low Calories 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
201%
Mustard Greens
126%
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.