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  6. Coriander vs. Almonds

Coriander vs. Almonds — In-Depth Nutrition Comparison

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What are the main differences between coriander and almonds?

  • Coriander is richer in vitamin K, vitamin A, and vitamin C, yet almonds are richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, and fiber.
  • Coriander's daily need coverage for vitamin K is 258% higher.
  • Almonds have a lower glycemic index than coriander.

We used Coriander (cilantro) leaves, raw and Nuts, almonds types in this comparison.

Infographic

Coriander vs Almonds 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.
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%
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +938.5%
Contains more CalciumCalcium +301.5%
Contains more PotassiumPotassium +40.7%
Contains more IronIron +109.6%
Contains more CopperCopper +358.2%
Contains more ZincZinc +524%
Contains more PhosphorusPhosphorus +902.1%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +411.5%
Contains more SeleniumSelenium +355.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40.9%
Contains more Vitamin EVitamin E +925.2%
Contains more Vitamin B1Vitamin B1 +206%
Contains more Vitamin B2Vitamin B2 +602.5%
Contains more Vitamin B3Vitamin B3 +224.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Almonds DV% diff.
Vitamin K 310µg 0µg 258%
Vitamin E 2.5mg 25.63mg 154%
Copper 0.225mg 1.031mg 90%
Polyunsaturated fat 0.04g 12.329g 82%
Monounsaturated fat 0.275g 31.551g 78%
Fats 0.52g 49.93g 76%
Manganese 0.426mg 2.179mg 76%
Vitamin B2 0.162mg 1.138mg 75%
Phosphorus 48mg 481mg 62%
Magnesium 26mg 270mg 58%
Fiber 2.8g 12.5g 39%
Protein 2.13g 21.15g 38%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 0mg 30%
Calories 23kcal 579kcal 28%
Iron 1.77mg 3.71mg 24%
Zinc 0.5mg 3.12mg 24%
Calcium 67mg 269mg 20%
Saturated fat 0.014g 3.802g 17%
Vitamin B3 1.114mg 3.618mg 16%
Vitamin B1 0.067mg 0.205mg 12%
Choline 12.8mg 52.1mg 7%
Carbs 3.67g 21.55g 6%
Potassium 521mg 733mg 6%
Selenium 0.9µg 4.1µg 6%
Folate 62µg 44µg 5%
Sodium 46mg 1mg 2%
Vitamin B5 0.57mg 0.471mg 2%
Vitamin B6 0.149mg 0.137mg 1%
Protein per 100 calories 9.3g 3.7g N/A
Calories per 10 g protein 108kcal 274kcal N/A
Weight per 100 calories 435g 17g N/A
Unsaturated / Saturated Fat ratio 23 12 N/A
Net carbs 0.87g 9.05g N/A
Sugar 0.87g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1990.9%
Contains more ProteinProtein +893%
Contains more FatsFats +9501.9%
Contains more CarbsCarbs +487.2%
Contains more OtherOther +101.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +11373.1%
Contains more Poly. FatPolyunsaturated fat +30722.5%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.