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Quinoa vs. Coriander — In-Depth Nutrition Comparison

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Important differences between Quinoa and Coriander

  • Quinoa has more Phosphorus, Magnesium, Manganese, and Zinc, however, Coriander has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Potassium.
  • Coriander's daily need coverage for Vitamin K is 258% more.
  • Quinoa has 3 times more Phosphorus than Coriander. Quinoa has 152mg of Phosphorus, while Coriander has 48mg.

The food varieties used in the comparison are Quinoa, cooked and Coriander (cilantro) leaves, raw.

Infographic

Quinoa 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.
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +146.2%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +216.7%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +294.1%
Contains more PotassiumPotassium +202.9%
Contains more IronIron +18.8%
Contains more CopperCopper +17.2%

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.
Quinoa
2
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 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +59.7%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +134860%
Contains more Vitamin E Vitamin E +296.8%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +170.4%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +47.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +106.6%
Contains more FatsFats +269.2%
Contains more CarbsCarbs +480.4%
Contains more WaterWater +28.8%
Contains more OtherOther +90.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 Mono. FatMonounsaturated Fat +92%
Contains more Poly. FatPolyunsaturated fat +2595%
Contains less Sat. FatSaturated Fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Coriander Opinion
Calories 120kcal 23kcal Quinoa
Protein 4.4g 2.13g Quinoa
Fats 1.92g 0.52g Quinoa
Vitamin C 0mg 27mg Coriander
Net carbs 18.5g 0.87g Quinoa
Carbs 21.3g 3.67g Quinoa
Magnesium 64mg 26mg Quinoa
Calcium 17mg 67mg Coriander
Potassium 172mg 521mg Coriander
Iron 1.49mg 1.77mg Coriander
Sugar 0.87g 0.87g
Fiber 2.8g 2.8g
Copper 0.192mg 0.225mg Coriander
Zinc 1.09mg 0.5mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 48mg Quinoa
Sodium 7mg 46mg Quinoa
Vitamin A 5IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 0.63mg 2.5mg Coriander
Manganese 0.631mg 0.426mg Quinoa
Selenium 2.8µg 0.9µg Quinoa
Vitamin B1 0.107mg 0.067mg Quinoa
Vitamin B2 0.11mg 0.162mg Coriander
Vitamin B3 0.412mg 1.114mg Coriander
Vitamin B5 0.57mg Coriander
Vitamin B6 0.123mg 0.149mg Coriander
Vitamin K 0µg 310µg Coriander
Folate 42µg 62µg Coriander
Choline 23mg 12.8mg Quinoa
Saturated Fat 0.231g 0.014g Coriander
Monounsaturated Fat 0.528g 0.275g Quinoa
Polyunsaturated fat 1.078g 0.04g Quinoa
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
117%
Coriander
Minerals Daily Need Coverage Score
38%
Quinoa
33%
Coriander

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 39mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 21)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0.87 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.