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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 RAE, 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 Calcium +47.8%
Contains more Iron +53.1%
Contains more Magnesium +203.8%
Contains less Sodium -41.8%
Contains more Copper +73.1%
Equal in Phosphorus - 48
Equal in Potassium - 521
Equal in Zinc - 0.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Contains more Calcium +47.8%
Contains more Iron +53.1%
Contains more Magnesium +203.8%
Contains less Sodium -41.8%
Contains more Copper +73.1%
Equal in Phosphorus - 48
Equal in Potassium - 521
Equal in Zinc - 0.5

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 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

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

All nutrients comparison - raw data values

Nutrient Spinach Coriander Opinion
Net carbs 1.43g 0.87g Spinach
Protein 2.86g 2.13g Spinach
Fats 0.39g 0.52g Coriander
Carbs 3.63g 3.67g Coriander
Calories 23kcal 23kcal
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 0.87g Spinach
Fiber 2.2g 2.8g Coriander
Calcium 99mg 67mg Spinach
Iron 2.71mg 1.77mg Spinach
Magnesium 79mg 26mg Spinach
Phosphorus 49mg 48mg Spinach
Potassium 558mg 521mg Spinach
Sodium 79mg 46mg Coriander
Zinc 0.53mg 0.5mg Spinach
Copper 0.13mg 0.225mg Coriander
Vitamin A 9377IU 6748IU Spinach
Vitamin E 2.03mg 2.5mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 27mg Spinach
Vitamin B1 0.078mg 0.067mg Spinach
Vitamin B2 0.189mg 0.162mg Spinach
Vitamin B3 0.724mg 1.114mg Coriander
Vitamin B5 0.065mg 0.57mg Coriander
Vitamin B6 0.195mg 0.149mg Spinach
Folate 194µg 62µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 310µg Spinach
Tryptophan 0.039mg mg Spinach
Threonine 0.122mg mg Spinach
Isoleucine 0.147mg mg Spinach
Leucine 0.223mg mg Spinach
Lysine 0.174mg mg Spinach
Methionine 0.053mg mg Spinach
Phenylalanine 0.129mg mg Spinach
Valine 0.161mg mg Spinach
Histidine 0.064mg mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.014g Coriander
Monounsaturated Fat 0.01g 0.275g Coriander
Polyunsaturated fat 0.165g 0.04g Spinach

Which food is preferable for your diet?

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

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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

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)

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.