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Welsh onion vs Coriander - In-Depth Nutrition Comparison

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How are Welsh onion and Coriander different?

  • Coriander is higher than Welsh onion in Vitamin K, Copper, Vitamin E , Manganese, Folate, Potassium, Vitamin B5, Iron, Vitamin B6, and Vitamin B2.
  • Coriander covers your daily need of Vitamin K 97% more than Welsh onion.

Onions, welsh, raw and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Welsh onion 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -63%
Contains more Calcium +272.2%
Contains more Iron +45.1%
Contains more Magnesium +13%
Contains more Potassium +145.8%
Contains more Copper +221.4%
Equal in Phosphorus - 48
Equal in Zinc - 0.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Contains less Sodium -63%
Contains more Calcium +272.2%
Contains more Iron +45.1%
Contains more Magnesium +13%
Contains more Potassium +145.8%
Contains more Copper +221.4%
Equal in Phosphorus - 48
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 +481.7%
Contains more Vitamin E +390.2%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +237.3%
Contains more Vitamin B6 +106.9%
Contains more Folate +287.5%
Contains more Vitamin K +60.3%
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 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +481.7%
Contains more Vitamin E +390.2%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +237.3%
Contains more Vitamin B6 +106.9%
Contains more Folate +287.5%
Contains more Vitamin K +60.3%
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.
Welsh onion 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 Welsh onion Coriander Opinion
Net carbs 4.1g 0.87g Welsh onion
Protein 1.9g 2.13g Coriander
Fats 0.4g 0.52g Coriander
Carbs 6.5g 3.67g Welsh onion
Calories 34kcal 23kcal Welsh onion
Starch g g
Fructose g g
Sugar 2.18g 0.87g Coriander
Fiber 2.4g 2.8g Coriander
Calcium 18mg 67mg Coriander
Iron 1.22mg 1.77mg Coriander
Magnesium 23mg 26mg Coriander
Phosphorus 49mg 48mg Welsh onion
Potassium 212mg 521mg Coriander
Sodium 17mg 46mg Welsh onion
Zinc 0.52mg 0.5mg Welsh onion
Copper 0.07mg 0.225mg Coriander
Vitamin A 1160IU 6748IU Coriander
Vitamin E 0.51mg 2.5mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 27mg
Vitamin B1 0.05mg 0.067mg Coriander
Vitamin B2 0.09mg 0.162mg Coriander
Vitamin B3 0.4mg 1.114mg Coriander
Vitamin B5 0.169mg 0.57mg Coriander
Vitamin B6 0.072mg 0.149mg Coriander
Folate 16µg 62µg Coriander
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 310µg Coriander
Tryptophan 0.021mg mg Welsh onion
Threonine 0.074mg mg Welsh onion
Isoleucine 0.081mg mg Welsh onion
Leucine 0.113mg mg Welsh onion
Lysine 0.095mg mg Welsh onion
Methionine 0.021mg mg Welsh onion
Phenylalanine 0.061mg mg Welsh onion
Valine 0.084mg mg Welsh onion
Histidine 0.033mg mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.014g Coriander
Monounsaturated Fat 0.056g 0.275g Coriander
Polyunsaturated fat 0.156g 0.04g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
61
Welsh onion
126
Coriander
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
13%
Coriander
Carbohydrates
7%
Welsh onion
4%
Coriander
Fats
2%
Welsh onion
2%
Coriander

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 29mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.31g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 7)
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.