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.

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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.

Wild rice

Coriander

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.

Wild rice

Coriander

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Zinc	1.34mg	0.5mg	8%
Vitamin B5	0.154mg	0.57mg	8%
Carbs	21.34g	3.67g	6%
Calcium	3mg	67mg	6%
Manganese	0.282mg	0.426mg	6%
Vitamin B2	0.087mg	0.162mg	6%
Phosphorus	82mg	48mg	5%
Calories	101kcal	23kcal	4%
Protein	3.99g	2.13g	4%
Fiber	1.8g	2.8g	4%
Sodium	3mg	46mg	2%
Magnesium	32mg	26mg	1%
Vitamin B1	0.052mg	0.067mg	1%
Vitamin B3	1.287mg	1.114mg	1%
Vitamin B6	0.135mg	0.149mg	1%
Monounsaturated fat	0.05g	0.275g	1%
Polyunsaturated fat	0.213g	0.04g	1%
Protein per 100 calories	4g	9.3g	N/A
Calories per 10 g protein	253kcal	108kcal	N/A
Weight per 100 calories	99g	435g	N/A
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%