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  6. Chia seeds vs. Coriander

Chia seeds vs. Coriander — In-Depth Nutrition Comparison

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Differences between chia seeds and coriander

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3, while coriander has more vitamin A.
  • Coriander's daily need coverage for vitamin A is 134% higher.
  • Coriander contains 61 times less selenium than chia seeds. Chia seeds contain 55.2µg of selenium, while coriander contains 0.9µg.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of coriander is 32.

The food types used in this comparison are Seeds, chia seeds, dried and Coriander (cilantro) leaves, raw.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +1188.5%
Contains more CalciumCalcium +841.8%
Contains more IronIron +336.2%
Contains more CopperCopper +310.7%
Contains more ZincZinc +816%
Contains more PhosphorusPhosphorus +1691.7%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +539.2%
Contains more SeleniumSelenium +6033.3%
Contains more PotassiumPotassium +28%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +825.4%
Contains more Vitamin B3Vitamin B3 +692.6%
Contains more Vitamin CVitamin C +1587.5%
Contains more Vitamin EVitamin E +400%
Contains more FolateFolate +26.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Coriander DV% diff.
Vitamin K 310µg 258%
Polyunsaturated fat 23.665g 0.04g 158%
Fiber 34.4g 2.8g 126%
Phosphorus 860mg 48mg 116%
Manganese 2.723mg 0.426mg 100%
Selenium 55.2µg 0.9µg 99%
Copper 0.924mg 0.225mg 78%
Magnesium 335mg 26mg 74%
Iron 7.72mg 1.77mg 74%
Calcium 631mg 67mg 56%
Vitamin B3 8.83mg 1.114mg 48%
Vitamin B1 0.62mg 0.067mg 46%
Fats 30.74g 0.52g 46%
Zinc 4.58mg 0.5mg 37%
Vitamin A 337µg 37%
Protein 16.54g 2.13g 29%
Vitamin C 1.6mg 27mg 28%
Calories 486kcal 23kcal 23%
Saturated fat 3.33g 0.014g 15%
Vitamin E 0.5mg 2.5mg 13%
Carbs 42.12g 3.67g 13%
Vitamin B5 0.57mg 11%
Vitamin B6 0.149mg 11%
Monounsaturated fat 2.309g 0.275g 5%
Potassium 407mg 521mg 3%
Folate 49µg 62µg 3%
Choline 12.8mg 2%
Vitamin B2 0.17mg 0.162mg 1%
Sodium 16mg 46mg 1%
Net carbs 7.72g 0.87g N/A
Sugar 0.87g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +676.5%
Contains more FatsFats +5811.5%
Contains more CarbsCarbs +1047.7%
Contains more OtherOther +226.5%
Contains more WaterWater +1489.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +739.6%
Contains more Poly. FatPolyunsaturated fat +59062.5%
Contains less Sat. FatSaturated fat -99.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.