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  6. Wheat vs. Coriander

Wheat vs. Coriander — In-Depth Nutrition Comparison

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Differences between Wheat and Coriander

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Vitamin B1, and Magnesium, while Coriander has more Vitamin A RAE, and Vitamin C.
  • Wheat 's daily need coverage for Selenium is 161% higher.
  • Coriander contains 11 times less Phosphorus than Wheat . Wheat contains 508mg of Phosphorus, while Coriander contains 48mg.

The food types used in this comparison are Wheat, durum and Coriander (cilantro) leaves, raw.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Coriander
Coriander
Contains more Iron +98.9%
Contains more Magnesium +453.8%
Contains more Phosphorus +958.3%
Contains less Sodium -95.7%
Contains more Zinc +732%
Contains more Copper +145.8%
Contains more Manganese +607%
Contains more Selenium +9833.3%
Contains more Calcium +97.1%
Contains more Potassium +20.9%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Iron +98.9%
Contains more Magnesium +453.8%
Contains more Phosphorus +958.3%
Contains less Sodium -95.7%
Contains more Zinc +732%
Contains more Copper +145.8%
Contains more Manganese +607%
Contains more Selenium +9833.3%
Contains more Calcium +97.1%
Contains more Potassium +20.9%

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.
Wheat
Wheat
4
:
6
Coriander
Coriander
Contains more Vitamin B1 +525.4%
Contains more Vitamin B3 +504.8%
Contains more Vitamin B5 +64%
Contains more Vitamin B6 +181.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +33.9%
Contains more Folate +44.2%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Coriander
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 B1 +525.4%
Contains more Vitamin B3 +504.8%
Contains more Vitamin B5 +64%
Contains more Vitamin B6 +181.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +33.9%
Contains more Folate +44.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Coriander
Coriander
Contains more Protein +542.3%
Contains more Fats +375%
Contains more Carbs +1838.1%
Contains more Other +21.1%
Contains more Water +742.9%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Coriander
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 Protein +542.3%
Contains more Fats +375%
Contains more Carbs +1838.1%
Contains more Other +21.1%
Contains more Water +742.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Coriander
Coriander
Contains more Monounsaturated Fat +25.1%
Contains more Polyunsaturated fat +2345%
Contains less Saturated Fat -96.9%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +25.1%
Contains more Polyunsaturated fat +2345%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Coriander
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Coriander Opinion
Net carbs 71.13g 0.87g Wheat
Protein 13.68g 2.13g Wheat
Fats 2.47g 0.52g Wheat
Carbs 71.13g 3.67g Wheat
Calories 339kcal 23kcal Wheat
Sugar 0.87g Wheat
Fiber 2.8g Coriander
Calcium 34mg 67mg Coriander
Iron 3.52mg 1.77mg Wheat
Magnesium 144mg 26mg Wheat
Phosphorus 508mg 48mg Wheat
Potassium 431mg 521mg Coriander
Sodium 2mg 46mg Wheat
Zinc 4.16mg 0.5mg Wheat
Copper 0.553mg 0.225mg Wheat
Manganese 3.012mg 0.426mg Wheat
Selenium 89.4µg 0.9µg Wheat
Vitamin A 0IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 2.5mg Coriander
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.419mg 0.067mg Wheat
Vitamin B2 0.121mg 0.162mg Coriander
Vitamin B3 6.738mg 1.114mg Wheat
Vitamin B5 0.935mg 0.57mg Wheat
Vitamin B6 0.419mg 0.149mg Wheat
Folate 43µg 62µg Coriander
Vitamin K 310µg Coriander
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g 0.014g Coriander
Monounsaturated Fat 0.344g 0.275g Wheat
Polyunsaturated fat 0.978g 0.04g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
126%
Coriander
Minerals Daily Need Coverage Score
168%
Wheat
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 44mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.44g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.