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Rye vs. Coriander — In-Depth Nutrition Comparison

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What are the differences between rye and coriander?

  • Rye is higher in manganese, fiber, phosphorus, selenium, vitamin B1, magnesium, and vitamin B3, yet coriander is higher in vitamin K, vitamin A, and vitamin C.
  • Coriander's daily need coverage for vitamin K is 253% more.
  • Rye has 15 times more selenium than coriander. While rye has 13.9µg of selenium, coriander has only 0.9µg.

We used Rye grain and Coriander (cilantro) leaves, raw types in this article.

Infographic

Rye 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.
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +323.1%
Contains more IronIron +48.6%
Contains more CopperCopper +63.1%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +591.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +504.9%
Contains more SeleniumSelenium +1444.4%
Contains more CalciumCalcium +179.2%
~equal in Potassium ~521mg

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.
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +371.6%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more Vitamin B3Vitamin B3 +283.3%
Contains more Vitamin B5Vitamin B5 +155.4%
Contains more Vitamin B6Vitamin B6 +97.3%
Contains more CholineCholine +137.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33600%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin KVitamin K +5154.2%
Contains more FolateFolate +63.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +385.4%
Contains more FatsFats +213.5%
Contains more CarbsCarbs +1967%
Contains more WaterWater +769.9%
~equal in Other ~1.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 Poly. FatPolyunsaturated fat +1817.5%
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +32.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Coriander DV% diff.
Vitamin K 5.9µg 310µg 253%
Manganese 2.577mg 0.426mg 94%
Fiber 15.1g 2.8g 49%
Phosphorus 332mg 48mg 41%
Vitamin A 1µg 337µg 37%
Vitamin C 0mg 27mg 30%
Carbs 75.86g 3.67g 24%
Selenium 13.9µg 0.9µg 24%
Vitamin B1 0.316mg 0.067mg 21%
Magnesium 110mg 26mg 20%
Vitamin B3 4.27mg 1.114mg 20%
Zinc 2.65mg 0.5mg 20%
Vitamin B5 1.456mg 0.57mg 18%
Protein 10.34g 2.13g 16%
Calories 338kcal 23kcal 16%
Copper 0.367mg 0.225mg 16%
Vitamin E 0.85mg 2.5mg 11%
Iron 2.63mg 1.77mg 11%
Vitamin B6 0.294mg 0.149mg 11%
Vitamin B2 0.251mg 0.162mg 7%
Folate 38µg 62µg 6%
Polyunsaturated fat 0.767g 0.04g 5%
Calcium 24mg 67mg 4%
Choline 30.4mg 12.8mg 3%
Sodium 2mg 46mg 2%
Fats 1.63g 0.52g 2%
Saturated fat 0.197g 0.014g 1%
Net carbs 60.76g 0.87g N/A
Potassium 510mg 521mg 0%
Sugar 0.98g 0.87g N/A
Monounsaturated fat 0.208g 0.275g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
94%
Coriander
Minerals Daily Need Coverage Score
98%
Rye
33%
Coriander

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 44mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 0.11g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.183g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.