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  6. Onion vs. Coriander

Onion vs. Coriander — In-Depth Nutrition Comparison

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What are the differences between Onion and Coriander?

  • Coriander is richer than Onion in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Iron, Vitamin E , Manganese, Potassium, Folate, and Vitamin B2.
  • Coriander's daily need coverage for Vitamin K is 258% more.

We used Onions, raw and Coriander (cilantro) leaves, raw types in this article.

Infographic

Onion 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.
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 less SodiumSodium -91.3%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +191.3%
Contains more PotassiumPotassium +256.8%
Contains more IronIron +742.9%
Contains more CopperCopper +476.9%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +65.5%
Contains more ManganeseManganese +230.2%
Contains more SeleniumSelenium +80%

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.
Onion
Onion
0
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 CVitamin C +264.9%
Contains more Vitamin AVitamin A +337300%
Contains more Vitamin E Vitamin E +12400%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +860.3%
Contains more Vitamin B5Vitamin B5 +363.4%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin KVitamin K +77400%
Contains more FolateFolate +226.3%
Contains more CholineCholine +109.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 CarbsCarbs +154.5%
Contains more ProteinProtein +93.6%
Contains more FatsFats +420%
Contains more OtherOther +320%
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -66.7%
Contains more Mono. FatMonounsaturated Fat +2015.4%
Contains more Poly. FatPolyunsaturated fat +135.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Coriander
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Coriander Opinion
Calories 40kcal 23kcal Onion
Protein 1.1g 2.13g Coriander
Fats 0.1g 0.52g Coriander
Vitamin C 7.4mg 27mg Coriander
Net carbs 7.64g 0.87g Onion
Carbs 9.34g 3.67g Onion
Magnesium 10mg 26mg Coriander
Calcium 23mg 67mg Coriander
Potassium 146mg 521mg Coriander
Iron 0.21mg 1.77mg Coriander
Sugar 4.24g 0.87g Coriander
Fiber 1.7g 2.8g Coriander
Copper 0.039mg 0.225mg Coriander
Zinc 0.17mg 0.5mg Coriander
Phosphorus 29mg 48mg Coriander
Sodium 4mg 46mg Onion
Vitamin A 2IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 0.02mg 2.5mg Coriander
Manganese 0.129mg 0.426mg Coriander
Selenium 0.5µg 0.9µg Coriander
Vitamin B1 0.046mg 0.067mg Coriander
Vitamin B2 0.027mg 0.162mg Coriander
Vitamin B3 0.116mg 1.114mg Coriander
Vitamin B5 0.123mg 0.57mg Coriander
Vitamin B6 0.12mg 0.149mg Coriander
Vitamin K 0.4µg 310µg Coriander
Folate 19µg 62µg Coriander
Choline 6.1mg 12.8mg Coriander
Saturated Fat 0.042g 0.014g Coriander
Monounsaturated Fat 0.013g 0.275g Coriander
Polyunsaturated fat 0.017g 0.04g Coriander
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Onion
117%
Coriander
Minerals Daily Need Coverage Score
8%
Onion
33%
Coriander

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.37g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.028g)
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)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.