Spinach vs. Coriander — In-Depth Nutrition Comparison
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Summary of differences between spinach and coriander
- Spinach has more vitamin K, vitamin A, iron, manganese, folate, magnesium, vitamin B6, and calcium; however, coriander is higher in vitamin C and vitamin B5.
- Spinach covers your daily need for vitamin K, 153% more than coriander.
- Spinach has 3 times more magnesium than coriander. While spinach has 87mg of magnesium, coriander has only 26mg.
These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Coriander (cilantro) leaves, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +234.6% |
| Contains more CalciumCalcium | +103% |
| Contains more IronIron | +101.7% |
| Contains more ZincZinc | +52% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains more ManganeseManganese | +119.5% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more PotassiumPotassium | +11.8% |
| Contains more CopperCopper | +29.3% |
| Contains less SodiumSodium | -34.3% |
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 AVitamin A | +55.5% |
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin B2Vitamin B2 | +45.7% |
| Contains more Vitamin B6Vitamin B6 | +62.4% |
| Contains more Vitamin KVitamin K | +59.2% |
| Contains more FolateFolate | +135.5% |
| Contains more CholineCholine | +53.9% |
| Contains more Vitamin CVitamin C | +175.5% |
| Contains more Vitamin EVitamin E | +20.2% |
| Contains more Vitamin B3Vitamin B3 | +127.3% |
| Contains more Vitamin B5Vitamin B5 | +293.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 310µg | 153% |
| Iron | 3.57mg | 1.77mg | 23% |
| Manganese | 0.935mg | 0.426mg | 22% |
| Folate | 146µg | 62µg | 21% |
| Vitamin A | 524µg | 337µg | 21% |
| Vitamin C | 9.8mg | 27mg | 19% |
| Magnesium | 87mg | 26mg | 15% |
| Vitamin B5 | 0.145mg | 0.57mg | 9% |
| Vitamin B6 | 0.242mg | 0.149mg | 7% |
| Calcium | 136mg | 67mg | 7% |
| Vitamin B2 | 0.236mg | 0.162mg | 6% |
| Copper | 0.174mg | 0.225mg | 6% |
| Vitamin B3 | 0.49mg | 1.114mg | 4% |
| Vitamin E | 2.08mg | 2.5mg | 3% |
| Fiber | 2.4g | 2.8g | 2% |
| Zinc | 0.76mg | 0.5mg | 2% |
| Potassium | 466mg | 521mg | 2% |
| Protein | 2.97g | 2.13g | 2% |
| Vitamin B1 | 0.095mg | 0.067mg | 2% |
| Phosphorus | 56mg | 48mg | 1% |
| Sodium | 70mg | 46mg | 1% |
| Choline | 19.7mg | 12.8mg | 1% |
| Selenium | 1.5µg | 0.9µg | 1% |
| Monounsaturated fat | 0.006g | 0.275g | 1% |
| Calories | 23kcal | 23kcal | 0% |
| Fats | 0.26g | 0.52g | 0% |
| Carbs | 3.75g | 3.67g | 0% |
| Net carbs | 1.35g | 0.87g | N/A |
| Sugar | 0.43g | 0.87g | N/A |
| Saturated fat | 0.043g | 0.014g | 0% |
| Polyunsaturated fat | 0.109g | 0.04g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.4% |
| Contains more OtherOther | +23.1% |
| Contains more FatsFats | +100% |
~equal in
Carbs
~3.67g
~equal in
Water
~92.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +172.5% |
| Contains less Sat. FatSaturated fat | -67.4% |
| Contains more Mono. FatMonounsaturated fat | +4483.3% |
