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Wheat vs. Coriander — In-Depth Nutrition Comparison

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The main differences between wheat and coriander

  • Wheat is richer in selenium, manganese, phosphorus, zinc, and vitamin B3, yet coriander is richer in vitamin E, folate, potassium, vitamin B2, and vitamin B6.
  • Daily need coverage for selenium for wheat is 56% higher.
  • Wheat contains 4 times more zinc than coriander. Wheat contains 1.84mg of zinc, while coriander contains 0.5mg.
  • Coriander has a lower glycemic index than wheat.

Food types used in this article are Wheat, KAMUT khorasan, cooked 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 MagnesiumMagnesium +84.6%
Contains more ZincZinc +268%
Contains more PhosphorusPhosphorus +206.3%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +141.8%
Contains more SeleniumSelenium +3444.4%
Contains more CalciumCalcium +644.4%
Contains more PotassiumPotassium +217.7%
~equal in Iron ~1.77mg
~equal in Copper ~0.225mg

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
2
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +106.9%
Contains more Vitamin EVitamin E +941.7%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B6Vitamin B6 +112.9%
Contains more FolateFolate +463.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +168.1%
Contains more FatsFats +59.6%
Contains more CarbsCarbs +652%
Contains more WaterWater +41.5%
Contains more OtherOther +116.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 +507.5%
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +227.4%

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 Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Coriander DV% diff.
Vitamin K 310µg 258%
Selenium 31.9µg 0.9µg 56%
Vitamin A 337µg 37%
Vitamin C 27mg 30%
Manganese 1.03mg 0.426mg 26%
Vitamin E 0.24mg 2.5mg 15%
Phosphorus 147mg 48mg 14%
Folate 11µg 62µg 13%
Zinc 1.84mg 0.5mg 12%
Potassium 164mg 521mg 11%
Vitamin B5 0.57mg 11%
Vitamin B2 0.03mg 0.162mg 10%
Carbs 27.6g 3.67g 8%
Protein 5.71g 2.13g 7%
Vitamin B3 2.305mg 1.114mg 7%
Vitamin B6 0.07mg 0.149mg 6%
Fiber 4.3g 2.8g 6%
Calcium 9mg 67mg 6%
Magnesium 48mg 26mg 5%
Calories 132kcal 23kcal 5%
Choline 12.8mg 2%
Vitamin B1 0.095mg 0.067mg 2%
Sodium 8mg 46mg 2%
Copper 0.207mg 0.225mg 2%
Polyunsaturated fat 0.243g 0.04g 1%
Fats 0.83g 0.52g 0%
Net carbs 23.3g 0.87g N/A
Iron 1.76mg 1.77mg 0%
Sugar 3.07g 0.87g N/A
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.014g 0%
Monounsaturated fat 0.084g 0.275g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
8%
Wheat
94%
Coriander
Minerals Daily Need Coverage Score
61%
Wheat
33%
Coriander

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 38mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.063g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 18)
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)
Which food is richer in minerals?
?
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/169744/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.