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  6. Wild rice vs. Coriander

Wild rice vs. Coriander — In-Depth Nutrition Comparison

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The main differences between Wild rice and Coriander

  • Wild rice is richer in Zinc, yet Coriander is richer in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Iron, Potassium, Copper, Folate, and Vitamin B5.
  • Daily need coverage for Vitamin K from Coriander is 258% higher.
  • Wild rice contains 3 times more Zinc than Coriander. Wild rice contains 1.34mg of Zinc, while Coriander contains 0.5mg.

Food types used in this article are Wild rice, cooked and Coriander (cilantro) leaves, raw.

Infographic

Wild rice 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.
Wild rice
Wild rice
4
:
6
Coriander
Coriander
Contains more Magnesium +23.1%
Contains more Phosphorus +70.8%
Contains less Sodium -93.5%
Contains more Zinc +168%
Contains more Calcium +2133.3%
Contains more Iron +195%
Contains more Potassium +415.8%
Contains more Copper +86%
Contains more Manganese +51.1%
Contains more Selenium +12.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Magnesium +23.1%
Contains more Phosphorus +70.8%
Contains less Sodium -93.5%
Contains more Zinc +168%
Contains more Calcium +2133.3%
Contains more Iron +195%
Contains more Potassium +415.8%
Contains more Copper +86%
Contains more Manganese +51.1%
Contains more Selenium +12.5%

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.
Wild rice
Wild rice
1
:
9
Coriander
Coriander
Contains more Vitamin B3 +15.5%
Contains more Vitamin A +224833.3%
Contains more Vitamin E +941.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +86.2%
Contains more Vitamin B5 +270.1%
Contains more Vitamin B6 +10.4%
Contains more Folate +138.5%
Contains more Vitamin K +61900%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 B3 +15.5%
Contains more Vitamin A +224833.3%
Contains more Vitamin E +941.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +86.2%
Contains more Vitamin B5 +270.1%
Contains more Vitamin B6 +10.4%
Contains more Folate +138.5%
Contains more Vitamin K +61900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Coriander
Coriander
Contains more Protein +87.3%
Contains more Carbs +481.5%
Contains more Fats +52.9%
Contains more Water +24.7%
Contains more Other +267.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +87.3%
Contains more Carbs +481.5%
Contains more Fats +52.9%
Contains more Water +24.7%
Contains more Other +267.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +432.5%
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +450%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +432.5%
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +450%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Coriander
Lower in Sugar ok
Lower in Sodium ok
Lower in price 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 Wild rice Coriander Opinion
Net carbs 19.54g 0.87g Wild rice
Protein 3.99g 2.13g Wild rice
Fats 0.34g 0.52g Coriander
Carbs 21.34g 3.67g Wild rice
Calories 101kcal 23kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 0.87g Wild rice
Fiber 1.8g 2.8g Coriander
Calcium 3mg 67mg Coriander
Iron 0.6mg 1.77mg Coriander
Magnesium 32mg 26mg Wild rice
Phosphorus 82mg 48mg Wild rice
Potassium 101mg 521mg Coriander
Sodium 3mg 46mg Wild rice
Zinc 1.34mg 0.5mg Wild rice
Copper 0.121mg 0.225mg Coriander
Manganese 0.282mg 0.426mg Coriander
Selenium 0.8µg 0.9µg Coriander
Vitamin A 3IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 0.24mg 2.5mg Coriander
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.052mg 0.067mg Coriander
Vitamin B2 0.087mg 0.162mg Coriander
Vitamin B3 1.287mg 1.114mg Wild rice
Vitamin B5 0.154mg 0.57mg Coriander
Vitamin B6 0.135mg 0.149mg Coriander
Folate 26µg 62µg Coriander
Vitamin K 0.5µg 310µg Coriander
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g 0.014g Coriander
Monounsaturated Fat 0.05g 0.275g Coriander
Polyunsaturated fat 0.213g 0.04g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Wild rice
126%
Coriander
Minerals Daily Need Coverage Score
21%
Wild rice
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 43mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 25)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.