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Onions, young green, tops only vs. Coriander — In-Depth Nutrition Comparison

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What are the differences between onions, young green, tops only and coriander?

  • Coriander is richer than onions, young green, tops only in vitamin K, vitamin A, copper, iron, vitamin E, vitamin C, manganese, potassium, vitamin B2, and vitamin B5.
  • Coriander's daily need coverage for vitamin K is 128% more.

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

Infographic

Onions, young green, tops only 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 11% 16% 14% 19% 10% 5.5% 11% 2% 20% 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 -67.4%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +28.8%
Contains more PotassiumPotassium +227.7%
Contains more IronIron +247.1%
Contains more CopperCopper +625.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +92%
Contains more ManganeseManganese +184%
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.
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 45% 67% 4.2% 0% 7.5% 6% 6.2% 8.3% 20% 0% 391% 23% 2.3%
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% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin CVitamin C +101.5%
Contains more Vitamin AVitamin A +68.5%
Contains more Vitamin EVitamin E +1090.5%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B2Vitamin B2 +523.1%
Contains more Vitamin B3Vitamin B3 +237.6%
Contains more Vitamin B5Vitamin B5 +313%
Contains more Vitamin B6Vitamin B6 +69.3%
Contains more Vitamin KVitamin K +98.3%
Contains more FolateFolate +106.7%
Contains more CholineCholine +197.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.97 g
Fats: 0.47 g
Carbs: 5.74 g
Water: 92.32 g
Other: 0.5 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 +56.4%
Contains more ProteinProtein +119.6%
Contains more FatsFats +10.6%
Contains more OtherOther +194%
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 13% 37%
Saturated fat: Sat. Fat 0.087 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 more Poly. FatPolyunsaturated fat +60%
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +1150%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onions, young green, tops only 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 Onions, young green, tops only Coriander DV% diff.
Vitamin K 156.3µg 310µg 128%
Copper 0.031mg 0.225mg 22%
Iron 0.51mg 1.77mg 16%
Vitamin A 200µg 337µg 15%
Vitamin E 0.21mg 2.5mg 15%
Vitamin C 13.4mg 27mg 15%
Manganese 0.15mg 0.426mg 12%
Potassium 159mg 521mg 11%
Vitamin B2 0.026mg 0.162mg 10%
Vitamin B5 0.138mg 0.57mg 9%
Folate 30µg 62µg 8%
Vitamin B3 0.33mg 1.114mg 5%
Vitamin B6 0.088mg 0.149mg 5%
Fiber 1.8g 2.8g 4%
Phosphorus 25mg 48mg 3%
Fructose 2.12g 3%
Vitamin B1 0.03mg 0.067mg 3%
Zinc 0.2mg 0.5mg 3%
Choline 4.3mg 12.8mg 2%
Magnesium 16mg 26mg 2%
Protein 0.97g 2.13g 2%
Calcium 52mg 67mg 2%
Carbs 5.74g 3.67g 1%
Selenium 0.5µg 0.9µg 1%
Monounsaturated fat 0.022g 0.275g 1%
Sodium 15mg 46mg 1%
Calories 27kcal 23kcal 0%
Fats 0.47g 0.52g 0%
Net carbs 3.94g 0.87g N/A
Sugar 3.91g 0.87g N/A
Saturated fat 0.087g 0.014g 0%
Polyunsaturated fat 0.064g 0.04g 0%
Omega-3 - ALA 0.021g N/A
Omega-6 - Linoleic acid 0.043g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onions, young green, tops only Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
45%
Onions, young green, tops only
94%
Coriander
Minerals Daily Need Coverage Score
11%
Onions, young green, tops only
33%
Coriander

Comparison summary

Which food contains less Sodium?
Onions, young green, tops only
Onions, young green, tops only contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Onions, young green, tops only
Onions, young green, tops only is lower in glycemic index (difference - 32)
Which food is cheaper?
Onions, young green, tops only
Onions, young green, tops only is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.04g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.073g)
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. Onions, young green, tops only - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170006/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.