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Spinach vs Coriander - In-Depth Nutrition Comparison

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Important differences between Spinach and Coriander

  • Spinach has more Vitamin K, Folate, Manganese, Vitamin A, Magnesium, and Iron, however Coriander has more Copper, and Vitamin B5.
  • Spinach's daily need coverage for Vitamin K is 144% more.
  • Spinach has 3 times more Folate than Coriander. Spinach 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 vs Coriander 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +53.1%
Contains more Calcium +47.8%
Contains more Magnesium +203.8%
Contains more Copper +73.1%
Contains less Sodium -41.8%
Equal in Potassium - 521
Equal in Zinc - 0.5
Equal in Phosphorus - 48
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Contains more Iron +53.1%
Contains more Calcium +47.8%
Contains more Magnesium +203.8%
Contains more Copper +73.1%
Contains less Sodium -41.8%
Equal in Potassium - 521
Equal in Zinc - 0.5
Equal in Phosphorus - 48

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin K +55.8%
Contains more Folate +212.9%
Contains more Vitamin E +23.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +776.9%
Equal in Vitamin C - 27
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
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 Vitamin K +55.8%
Contains more Folate +212.9%
Contains more Vitamin E +23.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +776.9%
Equal in Vitamin C - 27

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
126
Coriander
Mineral Summary Score
41
Spinach
33
Coriander

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
13%
Coriander
Carbohydrates
4%
Spinach
4%
Coriander
Fats
2%
Spinach
2%
Coriander

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Coriander
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.45g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach 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)

All nutrients comparison - raw data values

Nutrient Spinach Coriander Opinion
Calories 23 23
Protein 2.86 2.13 Spinach
Fats 0.39 0.52 Coriander
Vitamin C 28.1 27 Spinach
Carbs 3.63 3.67 Coriander
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 1.77 Spinach
Calcium 99 67 Spinach
Potassium 558 521 Spinach
Magnesium 79 26 Spinach
Sugar 0.42 0.87 Spinach
Fiber 2.2 2.8 Coriander
Copper 0.13 0.225 Coriander
Zinc 0.53 0.5 Spinach
Starch
Phosphorus 49 48 Spinach
Sodium 79 46 Coriander
Vitamin A 9377 6748 Spinach
Vitamin E 2.03 2.5 Coriander
Vitamin D 0 0
Vitamin B1 0.078 0.067 Spinach
Vitamin B2 0.189 0.162 Spinach
Vitamin B3 0.724 1.114 Coriander
Vitamin B5 0.065 0.57 Coriander
Vitamin B6 0.195 0.149 Spinach
Vitamin B12 0 0
Vitamin K 482.9 310 Spinach
Folate 194 62 Spinach
Trans Fat 0 0
Saturated Fat 0.063 0.014 Coriander
Monounsaturated Fat 0.01 0.275 Coriander
Polyunsaturated fat 0.165 0.04 Spinach
Tryptophan 0.039 Spinach
Threonine 0.122 Spinach
Isoleucine 0.147 Spinach
Leucine 0.223 Spinach
Lysine 0.174 Spinach
Methionine 0.053 Spinach
Phenylalanine 0.129 Spinach
Valine 0.161 Spinach
Histidine 0.064 Spinach
Fructose 0.15 Spinach

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - 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.