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Spearmint vs. Coriander seeds — In-Depth Nutrition Comparison

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How are Spearmint and Coriander seeds different?

  • Spearmint is richer in Folate, while Coriander seeds are higher in Fiber, Copper, Magnesium, Iron, Calcium, Phosphorus, Manganese, Zinc, and Potassium.
  • Coriander seeds covers your daily need of Fiber 140% more than Spearmint.

Spearmint, fresh and Spices, coriander seed types were used in this article.

Infographic

Spearmint vs Coriander seeds infographic
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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.
Contains less Sodium -14.3%
Contains more Calcium +256.3%
Contains more Iron +37.5%
Contains more Magnesium +423.8%
Contains more Phosphorus +581.7%
Contains more Potassium +176.6%
Contains more Zinc +331.2%
Contains more Copper +306.3%
Contains more Manganese +69.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 446% 45% 26% 41% 4% 30% 80% 146% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 612% 236% 176% 112% 5% 129% 325% 248% 143%
Contains less Sodium -14.3%
Contains more Calcium +256.3%
Contains more Iron +37.5%
Contains more Magnesium +423.8%
Contains more Phosphorus +581.7%
Contains more Potassium +176.6%
Contains more Zinc +331.2%
Contains more Copper +306.3%
Contains more Manganese +69.9%

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.
:
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin C +57.9%
Contains more Vitamin B1 +206.4%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +124.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 244% 0% 0% 45% 20% 41% 18% 15% 37% 79% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 70% 60% 67% 40% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin C +57.9%
Contains more Vitamin B1 +206.4%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +124.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +865.6%
Contains more Protein +276%
Contains more Fats +2334.2%
Contains more Carbs +553.9%
Contains more Other +197.5%
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
12% 18% 55% 9% 6%
Protein: 12.37 g
Fats: 17.77 g
Carbs: 54.99 g
Water: 8.86 g
Other: 6.01 g
Contains more Water +865.6%
Contains more Protein +276%
Contains more Fats +2334.2%
Contains more Carbs +553.9%
Contains more Other +197.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +54220%
Contains more Polyunsaturated fat +344.2%
31% 4% 65%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.394 g
6% 83% 11%
Saturated Fat: 0.99 g
Monounsaturated Fat: 13.58 g
Polyunsaturated fat: 1.75 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +54220%
Contains more Polyunsaturated fat +344.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spearmint Coriander seeds Opinion
Net carbs 1.61g 13.09g Coriander seeds
Protein 3.29g 12.37g Coriander seeds
Fats 0.73g 17.77g Coriander seeds
Carbs 8.41g 54.99g Coriander seeds
Calories 44kcal 298kcal Coriander seeds
Fiber 6.8g 41.9g Coriander seeds
Calcium 199mg 709mg Coriander seeds
Iron 11.87mg 16.32mg Coriander seeds
Magnesium 63mg 330mg Coriander seeds
Phosphorus 60mg 409mg Coriander seeds
Potassium 458mg 1267mg Coriander seeds
Sodium 30mg 35mg Spearmint
Zinc 1.09mg 4.7mg Coriander seeds
Copper 0.24mg 0.975mg Coriander seeds
Manganese 1.118mg 1.9mg Coriander seeds
Selenium 26.2µg Coriander seeds
Vitamin A 4054IU 0IU Spearmint
Vitamin A RAE 203µg 0µg Spearmint
Vitamin C 13.3mg 21mg Coriander seeds
Vitamin B1 0.078mg 0.239mg Coriander seeds
Vitamin B2 0.175mg 0.29mg Coriander seeds
Vitamin B3 0.948mg 2.13mg Coriander seeds
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.158mg Spearmint
Folate 105µg 0µg Spearmint
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint
Saturated Fat 0.191g 0.99g Spearmint
Monounsaturated Fat 0.025g 13.58g Coriander seeds
Polyunsaturated fat 0.394g 1.75g Coriander seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Coriander seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
38%
Spearmint
18%
Coriander seeds
Minerals Daily Need Coverage Score
88%
Spearmint
220%
Coriander seeds

Comparison summary

Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.799g)
Which food is richer in minerals?
Coriander seeds
Coriander seeds is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/nutrients
  2. Coriander seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170922/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.