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, vitamin C, vitamin E, iron, potassium, copper, folate, and vitamin B5.
- Daily need coverage for vitamin K for 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.
- Coriander has a lower glycemic index than wild rice.
Food types used in this article are Wild rice, cooked and Coriander (cilantro) leaves, raw.
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.
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more ZincZinc | +168% |
| Contains more PhosphorusPhosphorus | +70.8% |
| Contains less SodiumSodium | -93.5% |
| Contains more CalciumCalcium | +2133.3% |
| Contains more PotassiumPotassium | +415.8% |
| Contains more IronIron | +195% |
| Contains more CopperCopper | +86% |
| Contains more ManganeseManganese | +51.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B3Vitamin B3 | +15.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +941.7% |
| Contains more Vitamin B1Vitamin B1 | +28.8% |
| Contains more Vitamin B2Vitamin B2 | +86.2% |
| Contains more Vitamin B5Vitamin B5 | +270.1% |
| Contains more Vitamin B6Vitamin B6 | +10.4% |
| Contains more Vitamin KVitamin K | +61900% |
| Contains more FolateFolate | +138.5% |
| Contains more CholineCholine | +25.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +87.3% |
| Contains more CarbsCarbs | +481.5% |
| Contains more FatsFats | +52.9% |
| Contains more WaterWater | +24.7% |
| Contains more OtherOther | +267.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +432.5% |
| Contains less Sat. FatSaturated fat | -71.4% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.5µg | 310µg | 258% |
| Vitamin A | 0µg | 337µg | 37% |
| Vitamin C | 0mg | 27mg | 30% |
| Iron | 0.6mg | 1.77mg | 15% |
| Vitamin E | 0.24mg | 2.5mg | 15% |
| Potassium | 101mg | 521mg | 12% |
| Copper | 0.121mg | 0.225mg | 12% |
| Folate | 26µg | 62µg | 9% |
| Vitamin B5 | 0.154mg | 0.57mg | 8% |
| Zinc | 1.34mg | 0.5mg | 8% |
| Vitamin B2 | 0.087mg | 0.162mg | 6% |
| Manganese | 0.282mg | 0.426mg | 6% |
| Carbs | 21.34g | 3.67g | 6% |
| Calcium | 3mg | 67mg | 6% |
| Phosphorus | 82mg | 48mg | 5% |
| Protein | 3.99g | 2.13g | 4% |
| Calories | 101kcal | 23kcal | 4% |
| Fiber | 1.8g | 2.8g | 4% |
| Sodium | 3mg | 46mg | 2% |
| Monounsaturated fat | 0.05g | 0.275g | 1% |
| Vitamin B6 | 0.135mg | 0.149mg | 1% |
| Polyunsaturated fat | 0.213g | 0.04g | 1% |
| Vitamin B1 | 0.052mg | 0.067mg | 1% |
| Vitamin B3 | 1.287mg | 1.114mg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Fats | 0.34g | 0.52g | 0% |
| Net carbs | 19.54g | 0.87g | N/A |
| Sugar | 0.73g | 0.87g | N/A |
| Selenium | 0.8µg | 0.9µg | 0% |
| Choline | 10.2mg | 12.8mg | 0% |
| Saturated fat | 0.049g | 0.014g | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.167mg | 0% | |
| Leucine | 0.276mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.119mg | 0% | |
| Phenylalanine | 0.195mg | 0% | |
| Valine | 0.232mg | 0% | |
| Histidine | 0.104mg | 0% | |
| Fructose | 0.2g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
94%
Minerals Daily Need Coverage Score
21%
33%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 43mg)
Which food is cheaper?
Wild rice is cheaper (difference - $2)
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)