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Rosemary vs. Coriander — In-Depth Nutrition Comparison

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How are Rosemary and Coriander different?

  • Rosemary is richer in Iron, Fiber, Calcium, Manganese, Magnesium, Vitamin B6, Folate, and Copper, while Coriander is higher in Vitamin A RAE.
  • Rosemary covers your daily need of Iron 61% more than Coriander.
  • Rosemary contains 203 times more Saturated Fat than Coriander. Rosemary contains 2.838g of Saturated Fat, while Coriander contains 0.014g.

Rosemary, fresh and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
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 +250%
Contains more CalciumCalcium +373.1%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +275.7%
Contains more CopperCopper +33.8%
Contains more ZincZinc +86%
Contains more PhosphorusPhosphorus +37.5%
Contains less SodiumSodium -43.5%
Contains more ManganeseManganese +125.4%

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 73% 175% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 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 B5Vitamin B5 +41.1%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more FolateFolate +75.8%
Contains more Vitamin CVitamin C +23.9%
Contains more Vitamin AVitamin A +130.8%
Contains more Vitamin B1Vitamin B1 +86.1%
Contains more Vitamin B3Vitamin B3 +22.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 +55.4%
Contains more FatsFats +1026.9%
Contains more CarbsCarbs +464%
Contains more OtherOther +60.5%
Contains more WaterWater +36.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated Fat: Sat. Fat 2.838 g
Monounsaturated Fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 +321.8%
Contains more Poly. FatPolyunsaturated fat +2152.5%
Contains less Sat. FatSaturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Coriander Opinion
Calories 131kcal 23kcal Rosemary
Protein 3.31g 2.13g Rosemary
Fats 5.86g 0.52g Rosemary
Vitamin C 21.8mg 27mg Coriander
Net carbs 6.6g 0.87g Rosemary
Carbs 20.7g 3.67g Rosemary
Magnesium 91mg 26mg Rosemary
Calcium 317mg 67mg Rosemary
Potassium 668mg 521mg Rosemary
Iron 6.65mg 1.77mg Rosemary
Sugar 0.87g Rosemary
Fiber 14.1g 2.8g Rosemary
Copper 0.301mg 0.225mg Rosemary
Zinc 0.93mg 0.5mg Rosemary
Phosphorus 66mg 48mg Rosemary
Sodium 26mg 46mg Rosemary
Vitamin A 2924IU 6748IU Coriander
Vitamin A RAE 146µg 337µg Coriander
Vitamin E 2.5mg Coriander
Manganese 0.96mg 0.426mg Rosemary
Selenium 0.9µg Coriander
Vitamin B1 0.036mg 0.067mg Coriander
Vitamin B2 0.152mg 0.162mg Coriander
Vitamin B3 0.912mg 1.114mg Coriander
Vitamin B5 0.804mg 0.57mg Rosemary
Vitamin B6 0.336mg 0.149mg Rosemary
Vitamin K 310µg Coriander
Folate 109µg 62µg Rosemary
Choline 12.8mg Coriander
Saturated Fat 2.838g 0.014g Coriander
Monounsaturated Fat 1.16g 0.275g Rosemary
Polyunsaturated fat 0.901g 0.04g Rosemary
Tryptophan 0.051mg Rosemary
Threonine 0.136mg Rosemary
Isoleucine 0.136mg Rosemary
Leucine 0.249mg Rosemary
Lysine 0.143mg Rosemary
Methionine 0.047mg Rosemary
Phenylalanine 0.169mg Rosemary
Valine 0.165mg Rosemary
Histidine 0.066mg Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary 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
40%
Rosemary
117%
Coriander
Minerals Daily Need Coverage Score
75%
Rosemary
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 20mg)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $0.5)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 2.824g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 38)
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.