Spelt vs. Coriander — In-Depth Nutrition Comparison
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What are the main differences between spelt and coriander?
- Spelt is richer in manganese, phosphorus, vitamin B3, and zinc, yet coriander is richer in vitamin A, vitamin C, vitamin E, folate, potassium, and vitamin B2.
- Coriander's daily need coverage for vitamin A is 135% higher.
- Spelt has 3 times more phosphorus than coriander. Spelt has 150mg of phosphorus, while coriander has 48mg.
- Coriander has a lower glycemic index than spelt.
We used Spelt, cooked and Coriander (cilantro) leaves, raw types in this comparison.
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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 more MagnesiumMagnesium | +88.5% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +212.5% |
| Contains less SodiumSodium | -89.1% |
| Contains more ManganeseManganese | +156.1% |
| Contains more SeleniumSelenium | +344.4% |
| Contains more CalciumCalcium | +570% |
| Contains more PotassiumPotassium | +264.3% |
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 B1Vitamin B1 | +53.7% |
| Contains more Vitamin B3Vitamin B3 | +130.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +861.5% |
| Contains more Vitamin B2Vitamin B2 | +440% |
| Contains more Vitamin B6Vitamin B6 | +86.3% |
| Contains more FolateFolate | +376.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 310µg | 258% | |
| Vitamin A | 0µg | 337µg | 37% |
| Vitamin C | 0mg | 27mg | 30% |
| Manganese | 1.091mg | 0.426mg | 29% |
| Phosphorus | 150mg | 48mg | 15% |
| Vitamin E | 0.26mg | 2.5mg | 15% |
| Folate | 13µg | 62µg | 12% |
| Potassium | 143mg | 521mg | 11% |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin B2 | 0.03mg | 0.162mg | 10% |
| Vitamin B3 | 2.57mg | 1.114mg | 9% |
| Carbs | 26.44g | 3.67g | 8% |
| Starch | 19.57g | 8% | |
| Zinc | 1.25mg | 0.5mg | 7% |
| Protein | 5.5g | 2.13g | 7% |
| Calcium | 10mg | 67mg | 6% |
| Selenium | 4µg | 0.9µg | 6% |
| Calories | 127kcal | 23kcal | 5% |
| Vitamin B6 | 0.08mg | 0.149mg | 5% |
| Magnesium | 49mg | 26mg | 5% |
| Fiber | 3.9g | 2.8g | 4% |
| Vitamin B1 | 0.103mg | 0.067mg | 3% |
| Choline | 12.8mg | 2% | |
| Sodium | 5mg | 46mg | 2% |
| Copper | 0.215mg | 0.225mg | 1% |
| Iron | 1.67mg | 1.77mg | 1% |
| Fats | 0.85g | 0.52g | 1% |
| Monounsaturated fat | 0.275g | 1% | |
| Net carbs | 22.54g | 0.87g | N/A |
| Sugar | 0.87g | N/A | |
| Saturated fat | 0.014g | 0% | |
| Polyunsaturated fat | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +158.2% |
| Contains more FatsFats | +63.5% |
| Contains more CarbsCarbs | +620.4% |
| Contains more WaterWater | +38.5% |
| Contains more OtherOther | +126.2% |
