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  6. Coriander vs. Garlic

Coriander vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between coriander and garlic

  • Coriander has more vitamin K, vitamin A, vitamin E, and folate; however, garlic is richer in vitamin B6, manganese, selenium, phosphorus, calcium, and vitamin B1.
  • Coriander covers your daily vitamin K needs 257% more than garlic.

Specific food types used in this comparison are Coriander (cilantro) leaves, raw and Garlic, raw.

Infographic

Coriander vs Garlic infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more PotassiumPotassium +29.9%
Contains more CalciumCalcium +170.1%
Contains more CopperCopper +32.9%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +218.8%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +292.5%
Contains more SeleniumSelenium +1477.8%
~equal in Magnesium ~25mg
~equal in Iron ~1.7mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Garlic
Garlic
3
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3025%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +59.1%
Contains more Vitamin KVitamin K +18135.3%
Contains more FolateFolate +1966.7%
Contains more Vitamin CVitamin C +15.6%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B6Vitamin B6 +728.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.596mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Garlic DV% diff.
Vitamin K 310µg 1.7µg 257%
Vitamin B6 0.149mg 1.235mg 84%
Manganese 0.426mg 1.672mg 54%
Vitamin A 337µg 0µg 37%
Selenium 0.9µg 14.2µg 24%
Vitamin E 2.5mg 0.08mg 16%
Phosphorus 48mg 153mg 15%
Folate 62µg 3µg 15%
Calcium 67mg 181mg 11%
Vitamin B1 0.067mg 0.2mg 11%
Carbs 3.67g 33.06g 10%
Protein 2.13g 6.36g 8%
Copper 0.225mg 0.299mg 8%
Calories 23kcal 149kcal 6%
Zinc 0.5mg 1.16mg 6%
Vitamin C 27mg 31.2mg 5%
Potassium 521mg 401mg 4%
Vitamin B2 0.162mg 0.11mg 4%
Fiber 2.8g 2.1g 3%
Vitamin B3 1.114mg 0.7mg 3%
Choline 12.8mg 23.2mg 2%
Iron 1.77mg 1.7mg 1%
Sodium 46mg 17mg 1%
Vitamin B5 0.57mg 0.596mg 1%
Monounsaturated fat 0.275g 0.011g 1%
Polyunsaturated fat 0.04g 0.249g 1%
Protein per 100 calories 9.3g 4.3g N/A
Calories per 10 g protein 108kcal 234kcal N/A
Weight per 100 calories 435g 67g N/A
Fats 0.52g 0.5g 0%
Net carbs 0.87g 30.96g N/A
Magnesium 26mg 25mg 0%
Sugar 0.87g 1g N/A
Saturated fat 0.014g 0.089g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +57.4%
Contains more ProteinProtein +198.6%
Contains more CarbsCarbs +800.8%
~equal in Fats ~0.5g

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +522.5%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.