Pumpkin vs. Coriander — In-Depth Nutrition Comparison
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How are Pumpkin and Coriander different?
- Coriander is higher than Pumpkin in Vitamin K, Vitamin C, Iron, Copper, Manganese, Folate, Vitamin E , Potassium, Vitamin B6, and Vitamin B5.
- Coriander covers your daily need of Vitamin K 258% more than Pumpkin.
Pumpkin, cooked, boiled, drained, without salt and Coriander (cilantro) leaves, raw types were used in this article.
Infographic
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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.
Contains
less
Sodium
-97.8%
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Calcium
+346.7%
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Iron
+210.5%
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Magnesium
+188.9%
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Phosphorus
+60%
Contains
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Potassium
+126.5%
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Zinc
+117.4%
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Copper
+147.3%
Contains
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Manganese
+378.7%
Contains
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Selenium
+350%
Contains
less
Sodium
-97.8%
Contains
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Calcium
+346.7%
Contains
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Iron
+210.5%
Contains
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Magnesium
+188.9%
Contains
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Phosphorus
+60%
Contains
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Potassium
+126.5%
Contains
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Zinc
+117.4%
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Copper
+147.3%
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Manganese
+378.7%
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Selenium
+350%
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.
:
Contains
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Vitamin A
+17.3%
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Vitamin E
+212.5%
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Vitamin C
+474.5%
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Vitamin B1
+116.1%
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Vitamin B2
+107.7%
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Vitamin B3
+169.7%
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Vitamin B5
+183.6%
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Vitamin B6
+238.6%
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Folate
+588.9%
Contains
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Vitamin K
+38650%
Contains
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Vitamin A
+17.3%
Contains
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Vitamin E
+212.5%
Contains
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Vitamin C
+474.5%
Contains
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Vitamin B1
+116.1%
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Vitamin B2
+107.7%
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Vitamin B3
+169.7%
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Vitamin B5
+183.6%
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Vitamin B6
+238.6%
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Folate
+588.9%
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Vitamin K
+38650%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+33.5%
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Protein
+195.8%
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Fats
+642.9%
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Other
+137.1%
Equal in Water - 92.21
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Carbs
+33.5%
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Protein
+195.8%
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Fats
+642.9%
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Other
+137.1%
Equal in Water - 92.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-62.2%
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Monounsaturated Fat
+2955.6%
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Polyunsaturated fat
+900%
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Saturated Fat
-62.2%
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Monounsaturated Fat
+2955.6%
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Polyunsaturated fat
+900%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.8g | 0.87g |
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| Protein | 0.72g | 2.13g |
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| Fats | 0.07g | 0.52g |
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| Carbs | 4.9g | 3.67g |
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| Calories | 20kcal | 23kcal |
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| Sugar | 2.08g | 0.87g |
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| Fiber | 1.1g | 2.8g |
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| Calcium | 15mg | 67mg |
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| Iron | 0.57mg | 1.77mg |
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| Magnesium | 9mg | 26mg |
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| Phosphorus | 30mg | 48mg |
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| Potassium | 230mg | 521mg |
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| Sodium | 1mg | 46mg |
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| Zinc | 0.23mg | 0.5mg |
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| Copper | 0.091mg | 0.225mg |
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| Manganese | 0.089mg | 0.426mg |
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| Selenium | 0.2µg | 0.9µg |
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| Vitamin A | 5755IU | 6748IU |
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| Vitamin A RAE | 288µg | 337µg |
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| Vitamin E | 0.8mg | 2.5mg |
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| Vitamin C | 4.7mg | 27mg |
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| Vitamin B1 | 0.031mg | 0.067mg |
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| Vitamin B2 | 0.078mg | 0.162mg |
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| Vitamin B3 | 0.413mg | 1.114mg |
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| Vitamin B5 | 0.201mg | 0.57mg |
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| Vitamin B6 | 0.044mg | 0.149mg |
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| Folate | 9µg | 62µg |
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| Vitamin K | 0.8µg | 310µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.021mg |
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| Isoleucine | 0.023mg |
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| Leucine | 0.034mg |
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| Lysine | 0.039mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.025mg |
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| Histidine | 0.011mg |
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| Saturated Fat | 0.037g | 0.014g |
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| Monounsaturated Fat | 0.009g | 0.275g |
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| Polyunsaturated fat | 0.004g | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
37%
126%
Minerals Daily Need Coverage Score
11%
33%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 45mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $1.8)
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated Fat?
Coriander is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)