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Vegetable vs. Coriander — In-Depth Nutrition Comparison

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How are vegetable and coriander different?

  • Vegetable is higher in fiber; however, coriander is richer in vitamin K, vitamin A, vitamin C, copper, vitamin E, iron, folate, potassium, and vitamin B5.
  • Daily need coverage for vitamin K for coriander is 239% higher.
  • Vegetable contains 2 times more fiber than coriander. While vegetable contains 4.4g of fiber, coriander contains only 2.8g.
  • Coriander has a lower glycemic index (32) than vegetable (66).

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Vegetable 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" 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 less SodiumSodium -23.9%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +168%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +115.9%
Contains more CopperCopper +171.1%
Contains more ManganeseManganese +12.4%
Contains more SeleniumSelenium +200%
~equal in Zinc ~0.5mg
~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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 CholineCholine +88.3%
Contains more Vitamin CVitamin C +743.8%
Contains more Vitamin AVitamin A +57.5%
Contains more Vitamin EVitamin E +557.9%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +30.9%
Contains more Vitamin B5Vitamin B5 +277.5%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +1219.1%
Contains more FolateFolate +226.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 ProteinProtein +34.3%
Contains more CarbsCarbs +256.7%
Contains more FatsFats +246.7%
Contains more WaterWater +10.8%
Contains more OtherOther +119.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 more Poly. FatPolyunsaturated fat +80%
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated 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.
Vegetable Coriander
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable Coriander DV% diff.
Vitamin K 23.5µg 310µg 239%
Vitamin C 3.2mg 27mg 26%
Copper 0.083mg 0.225mg 16%
Vitamin A 214µg 337µg 14%
Vitamin E 0.38mg 2.5mg 14%
Iron 0.82mg 1.77mg 12%
Folate 19µg 62µg 11%
Potassium 169mg 521mg 10%
Vitamin B5 0.151mg 0.57mg 8%
Vitamin B6 0.074mg 0.149mg 6%
Fiber 4.4g 2.8g 6%
Calcium 25mg 67mg 4%
Carbs 13.09g 3.67g 3%
Vitamin B2 0.12mg 0.162mg 3%
Vitamin B3 0.851mg 1.114mg 2%
Manganese 0.379mg 0.426mg 2%
Calories 65kcal 23kcal 2%
Choline 24.1mg 12.8mg 2%
Selenium 0.3µg 0.9µg 1%
Protein 2.86g 2.13g 1%
Monounsaturated fat 0.01g 0.275g 1%
Magnesium 22mg 26mg 1%
Fats 0.15g 0.52g 1%
Net carbs 8.69g 0.87g N/A
Sugar 3.12g 0.87g N/A
Zinc 0.49mg 0.5mg 0%
Phosphorus 51mg 48mg 0%
Sodium 35mg 46mg 0%
Vitamin B1 0.071mg 0.067mg 0%
Saturated fat 0.031g 0.014g 0%
Polyunsaturated fat 0.072g 0.04g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Vegetable
94%
Coriander
Minerals Daily Need Coverage Score
19%
Vegetable
33%
Coriander

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 11mg)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.