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Spinach raw vs. Coriander — In-Depth Nutrition Comparison

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Important differences between Spinach raw and Coriander

  • Spinach raw has more Vitamin K, Folate, Manganese, Vitamin A, Magnesium, and Iron, however, Coriander has more Copper, and Vitamin B5.
  • Spinach raw's daily need coverage for Vitamin K is 144% more.
  • Spinach raw has 3 times more Folate than Coriander. Spinach raw has 194µg of Folate, while Coriander has 62µg.

The food varieties used in the comparison are Spinach, raw and Coriander (cilantro) leaves, raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +203.8%
Contains more CalciumCalcium +47.8%
Contains more IronIron +53.1%
Contains more ManganeseManganese +110.6%
Contains more CopperCopper +73.1%
Contains less SodiumSodium -41.8%
~equal in Potassium ~521mg
~equal in Zinc ~0.5mg
~equal in Phosphorus ~48mg
~equal in Selenium ~0.9µg

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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 AVitamin A +39%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin KVitamin K +55.8%
Contains more FolateFolate +212.9%
Contains more CholineCholine +50.8%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B3Vitamin B3 +53.9%
Contains more Vitamin B5Vitamin B5 +776.9%
~equal in Vitamin C ~27mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +34.3%
Contains more OtherOther +17%
Contains more FatsFats +33.3%
~equal in Carbs ~3.67g
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +312.5%
Contains less Sat. FatSaturated Fat -77.8%
Contains more Mono. FatMonounsaturated Fat +2650%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Coriander Opinion
Calories 23kcal 23kcal
Protein 2.86g 2.13g Spinach raw
Fats 0.39g 0.52g Coriander
Vitamin C 28.1mg 27mg Spinach raw
Net carbs 1.43g 0.87g Spinach raw
Carbs 3.63g 3.67g Coriander
Magnesium 79mg 26mg Spinach raw
Calcium 99mg 67mg Spinach raw
Potassium 558mg 521mg Spinach raw
Iron 2.71mg 1.77mg Spinach raw
Sugar 0.42g 0.87g Spinach raw
Fiber 2.2g 2.8g Coriander
Copper 0.13mg 0.225mg Coriander
Zinc 0.53mg 0.5mg Spinach raw
Phosphorus 49mg 48mg Spinach raw
Sodium 79mg 46mg Coriander
Vitamin A 9377IU 6748IU Spinach raw
Vitamin A 469µg 337µg Spinach raw
Vitamin E 2.03mg 2.5mg Coriander
Manganese 0.897mg 0.426mg Spinach raw
Selenium 1µg 0.9µg Spinach raw
Vitamin B1 0.078mg 0.067mg Spinach raw
Vitamin B2 0.189mg 0.162mg Spinach raw
Vitamin B3 0.724mg 1.114mg Coriander
Vitamin B5 0.065mg 0.57mg Coriander
Vitamin B6 0.195mg 0.149mg Spinach raw
Vitamin K 482.9µg 310µg Spinach raw
Folate 194µg 62µg Spinach raw
Choline 19.3mg 12.8mg Spinach raw
Saturated Fat 0.063g 0.014g Coriander
Monounsaturated Fat 0.01g 0.275g Coriander
Polyunsaturated fat 0.165g 0.04g Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Fructose 0.15g Spinach raw

Which food is preferable for your diet?

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

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
168%
Spinach raw
117%
Coriander
Minerals Daily Need Coverage Score
45%
Spinach raw
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.45g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.049g)
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 (32)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.