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  6. Sweet potato vs. Coriander

Sweet potato vs. Coriander — In-Depth Nutrition Comparison

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Important differences between sweet potato and coriander

  • Sweet potato has more vitamin A; however, coriander has more vitamin K, vitamin C, vitamin E, iron, folate, copper, vitamin B2, manganese, and potassium.
  • Coriander's daily need coverage for vitamin K is 257% more.
  • Sweet potato has 2 times more vitamin A than coriander. Sweet potato has 14187IU of vitamin A, while coriander has 6748IU.
  • Sweet potato has a higher glycemic index than coriander.

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

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 CalciumCalcium +123.3%
Contains more PotassiumPotassium +54.6%
Contains more IronIron +190.2%
Contains more CopperCopper +49%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -16.4%
Contains more ManganeseManganese +65.1%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~26mg
~equal in Phosphorus ~48mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin AVitamin A +110.4%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B6Vitamin B6 +40.3%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin EVitamin E +861.5%
Contains more Vitamin B2Vitamin B2 +165.6%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin KVitamin K +17122.2%
Contains more FolateFolate +463.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Sweet potato Coriander DV% diff.
Vitamin K 1.8µg 310µg 257%
Vitamin A 709µg 337µg 41%
Vitamin C 2.4mg 27mg 27%
Vitamin E 0.26mg 2.5mg 15%
Iron 0.61mg 1.77mg 15%
Folate 11µg 62µg 13%
Copper 0.151mg 0.225mg 8%
Vitamin B2 0.061mg 0.162mg 8%
Manganese 0.258mg 0.426mg 7%
Starch 12.65g 5%
Vitamin B6 0.209mg 0.149mg 5%
Vitamin B5 0.8mg 0.57mg 5%
Potassium 337mg 521mg 5%
Carbs 20.12g 3.67g 5%
Calcium 30mg 67mg 4%
Vitamin B3 0.557mg 1.114mg 3%
Calories 86kcal 23kcal 3%
Zinc 0.3mg 0.5mg 2%
Protein 1.57g 2.13g 1%
Monounsaturated fat 0.001g 0.275g 1%
Vitamin B1 0.078mg 0.067mg 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.05g 0.52g 1%
Fructose 0.7g 1%
Fiber 3g 2.8g 1%
Net carbs 17.12g 0.87g N/A
Magnesium 25mg 26mg 0%
Sugar 4.18g 0.87g N/A
Phosphorus 47mg 48mg 0%
Sodium 55mg 46mg 0%
Choline 12.3mg 12.8mg 0%
Saturated fat 0.018g 0.014g 0%
Polyunsaturated fat 0.014g 0.04g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 CarbsCarbs +448.2%
Contains more ProteinProtein +35.7%
Contains more FatsFats +940%
Contains more WaterWater +19.3%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +27400%
Contains more Poly. FatPolyunsaturated fat +185.7%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.