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Pumpkin leaves vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin leaves and Coriander

  • Pumpkin leaves have more Phosphorus, and Iron, however, Coriander is higher in Vitamin A RAE, Vitamin C, Vitamin B5, Copper, and Folate.
  • Coriander covers your daily need of Vitamin A RAE 27% more than Pumpkin leaves.
  • Pumpkin leaves have 2 times more Phosphorus than Coriander. While Pumpkin leaves have 104mg of Phosphorus, Coriander has only 48mg.

These are the specific foods used in this comparison Pumpkin leaves, raw and Coriander (cilantro) leaves, raw.

Infographic

Pumpkin leaves 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 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 +46.2%
Contains more IronIron +25.4%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -76.1%
Contains more CalciumCalcium +71.8%
Contains more PotassiumPotassium +19.5%
Contains more CopperCopper +69.2%
Contains more ZincZinc +150%
Contains more ManganeseManganese +20%
~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 37% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 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 90% 405% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +40.3%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin AVitamin A +247.5%
Contains more Vitamin B2Vitamin B2 +26.6%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B5Vitamin B5 +1257.1%
Contains more FolateFolate +72.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 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 +47.9%
Contains more FatsFats +30%
Contains more CarbsCarbs +57.5%
Contains more OtherOther +18.5%
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated Fat: Sat. Fat 0.207 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 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 -93.2%
Contains more Mono. FatMonounsaturated Fat +428.8%
Contains more Poly. FatPolyunsaturated fat +81.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin leaves Coriander
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price 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 Pumpkin leaves Coriander Opinion
Calories 19kcal 23kcal Coriander
Protein 3.15g 2.13g Pumpkin leaves
Fats 0.4g 0.52g Coriander
Vitamin C 11mg 27mg Coriander
Net carbs 2.33g 0.87g Pumpkin leaves
Carbs 2.33g 3.67g Coriander
Magnesium 38mg 26mg Pumpkin leaves
Calcium 39mg 67mg Coriander
Potassium 436mg 521mg Coriander
Iron 2.22mg 1.77mg Pumpkin leaves
Sugar 0.87g Pumpkin leaves
Fiber 2.8g Coriander
Copper 0.133mg 0.225mg Coriander
Zinc 0.2mg 0.5mg Coriander
Phosphorus 104mg 48mg Pumpkin leaves
Sodium 11mg 46mg Pumpkin leaves
Vitamin A 1942IU 6748IU Coriander
Vitamin A RAE 97µg 337µg Coriander
Vitamin E 2.5mg Coriander
Manganese 0.355mg 0.426mg Coriander
Selenium 0.9µg 0.9µg
Vitamin B1 0.094mg 0.067mg Pumpkin leaves
Vitamin B2 0.128mg 0.162mg Coriander
Vitamin B3 0.92mg 1.114mg Coriander
Vitamin B5 0.042mg 0.57mg Coriander
Vitamin B6 0.207mg 0.149mg Pumpkin leaves
Vitamin K 310µg Coriander
Folate 36µg 62µg Coriander
Choline 12.8mg Coriander
Saturated Fat 0.207g 0.014g Coriander
Monounsaturated Fat 0.052g 0.275g Coriander
Polyunsaturated fat 0.022g 0.04g Coriander
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves 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
23%
Pumpkin leaves
117%
Coriander
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.193g)
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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.