Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spinach raw vs. Coriander — In-Depth Nutrition Comparison

Compare

Important differences between Spinach raw and Coriander

  • Spinach raw has more Vitamin K, Folate, Manganese, Vitamin A RAE, 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.
Contains more Calcium +47.8%
Contains more Iron +53.1%
Contains more Magnesium +203.8%
Contains more Manganese +110.6%
Contains more Selenium +11.1%
Contains less Sodium -41.8%
Contains more Copper +73.1%
Equal in Phosphorus - 48
Equal in Potassium - 521
Equal in Zinc - 0.5
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +47.8%
Contains more Iron +53.1%
Contains more Magnesium +203.8%
Contains more Manganese +110.6%
Contains more Selenium +11.1%
Contains less Sodium -41.8%
Contains more Copper +73.1%
Equal in Phosphorus - 48
Equal in Potassium - 521
Equal in Zinc - 0.5
Equal in Selenium - 0.9

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 +39%
Contains more Vitamin B1 +16.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +30.9%
Contains more Folate +212.9%
Contains more Vitamin K +55.8%
Contains more Vitamin E +23.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +776.9%
Equal in Vitamin C - 27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin A +39%
Contains more Vitamin B1 +16.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +30.9%
Contains more Folate +212.9%
Contains more Vitamin K +55.8%
Contains more Vitamin E +23.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +776.9%
Equal in Vitamin C - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.3%
Contains more Other +17%
Contains more Fats +33.3%
Equal in Carbs - 3.67
Equal in Water - 92.21
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 Protein +34.3%
Contains more Other +17%
Contains more Fats +33.3%
Equal in Carbs - 3.67
Equal in Water - 92.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +312.5%
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +2650%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +312.5%
Contains less Saturated Fat -77.8%
Contains more Monounsaturated 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
Net carbs 1.43g 0.87g Spinach raw
Protein 2.86g 2.13g Spinach raw
Fats 0.39g 0.52g Coriander
Carbs 3.63g 3.67g Coriander
Calories 23kcal 23kcal
Fructose 0.15g Spinach raw
Sugar 0.42g 0.87g Spinach raw
Fiber 2.2g 2.8g Coriander
Calcium 99mg 67mg Spinach raw
Iron 2.71mg 1.77mg Spinach raw
Magnesium 79mg 26mg Spinach raw
Phosphorus 49mg 48mg Spinach raw
Potassium 558mg 521mg Spinach raw
Sodium 79mg 46mg Coriander
Zinc 0.53mg 0.5mg Spinach raw
Copper 0.13mg 0.225mg Coriander
Manganese 0.897mg 0.426mg Spinach raw
Selenium 1µg 0.9µg Spinach raw
Vitamin A 9377IU 6748IU Spinach raw
Vitamin A RAE 469µg 337µg Spinach raw
Vitamin E 2.03mg 2.5mg Coriander
Vitamin C 28.1mg 27mg 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
Folate 194µg 62µg Spinach raw
Vitamin K 482.9µg 310µg 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
Saturated Fat 0.063g 0.014g Coriander
Monounsaturated Fat 0.01g 0.275g Coriander
Polyunsaturated fat 0.165g 0.04g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
181%
Spinach raw
126%
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.