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, 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.
Quinoa has a higher glycemic index than coriander.

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

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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.

Quinoa

Coriander

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

Coriander

Contains more Vitamin B1Vitamin B1

+59.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0µg	310µg	258%
Vitamin A	0µg	337µg	37%
Vitamin C	0mg	27mg	30%
Phosphorus	152mg	48mg	15%
Vitamin E	0.63mg	2.5mg	12%
Vitamin B5		0.57mg	11%
Potassium	172mg	521mg	10%
Magnesium	64mg	26mg	9%
Manganese	0.631mg	0.426mg	9%
Starch	17.63g		7%
Polyunsaturated fat	1.078g	0.04g	7%
Carbs	21.3g	3.67g	6%
Calories	120kcal	23kcal	5%
Protein	4.4g	2.13g	5%
Calcium	17mg	67mg	5%
Zinc	1.09mg	0.5mg	5%
Folate	42µg	62µg	5%
Iron	1.49mg	1.77mg	4%
Copper	0.192mg	0.225mg	4%
Vitamin B2	0.11mg	0.162mg	4%
Vitamin B3	0.412mg	1.114mg	4%
Selenium	2.8µg	0.9µg	3%
Vitamin B1	0.107mg	0.067mg	3%
Fats	1.92g	0.52g	2%
Sodium	7mg	46mg	2%
Vitamin B6	0.123mg	0.149mg	2%
Choline	23mg	12.8mg	2%
Saturated fat	0.231g	0.014g	1%
Monounsaturated fat	0.528g	0.275g	1%
Protein per 100 calories	3.7g	9.3g	N/A
Calories per 10 g protein	273kcal	108kcal	N/A
Weight per 100 calories	83g	435g	N/A
Net carbs	18.5g	0.87g	N/A
Sugar	0.87g	0.87g	N/A
Fiber	2.8g	2.8g	0%
Tryptophan	0.052mg		0%
Threonine	0.131mg		0%
Isoleucine	0.157mg		0%
Leucine	0.261mg		0%
Lysine	0.239mg		0%
Methionine	0.096mg		0%
Phenylalanine	0.185mg		0%
Valine	0.185mg		0%
Histidine	0.127mg		0%
Omega-3 - DHA	0.015g	0g	N/A