Coriander vs. Quinoa — In-Depth Nutrition Comparison

Compare

Important differences between coriander and quinoa

Coriander has more vitamin K, vitamin A, vitamin C, vitamin E, and potassium; however, quinoa has more phosphorus, magnesium, manganese, carbs, and protein.
Coriander's daily need coverage for vitamin K is 258% more.
Quinoa has a higher glycemic index than coriander.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Quinoa, cooked.

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.

Coriander

Quinoa

Contains more CalciumCalcium	+294.1%
Contains more PotassiumPotassium	+202.9%
Contains more IronIron	+18.8%
Contains more CopperCopper	+17.2%

Contains more MagnesiumMagnesium	+146.2%
Contains more ZincZinc	+118%
Contains more PhosphorusPhosphorus	+216.7%
Contains less SodiumSodium	-84.8%
Contains more ManganeseManganese	+48.1%
Contains more SeleniumSelenium	+211.1%

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.

Coriander

Quinoa

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+296.8%
Contains more Vitamin B2Vitamin B2	+47.3%
Contains more Vitamin B3Vitamin B3	+170.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+21.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+47.6%

Contains more Vitamin B1Vitamin B1

+59.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	310µg	0µg	258%
Vitamin A	337µg	0µg	37%
Vitamin C	27mg	0mg	30%
Phosphorus	48mg	152mg	15%
Vitamin E	2.5mg	0.63mg	12%
Vitamin B5	0.57mg		11%
Potassium	521mg	172mg	10%
Magnesium	26mg	64mg	9%
Manganese	0.426mg	0.631mg	9%
Starch		17.63g	7%
Polyunsaturated fat	0.04g	1.078g	7%
Carbs	3.67g	21.3g	6%
Calories	23kcal	120kcal	5%
Protein	2.13g	4.4g	5%
Calcium	67mg	17mg	5%
Zinc	0.5mg	1.09mg	5%
Folate	62µg	42µg	5%
Iron	1.77mg	1.49mg	4%
Copper	0.225mg	0.192mg	4%
Vitamin B2	0.162mg	0.11mg	4%
Vitamin B3	1.114mg	0.412mg	4%
Selenium	0.9µg	2.8µg	3%
Vitamin B1	0.067mg	0.107mg	3%
Fats	0.52g	1.92g	2%
Sodium	46mg	7mg	2%
Vitamin B6	0.149mg	0.123mg	2%
Choline	12.8mg	23mg	2%
Saturated fat	0.014g	0.231g	1%
Monounsaturated fat	0.275g	0.528g	1%
Protein per 100 calories	9.3g	3.7g	N/A
Calories per 10 g protein	108kcal	273kcal	N/A
Weight per 100 calories	435g	83g	N/A
Net carbs	0.87g	18.5g	N/A
Sugar	0.87g	0.87g	N/A
Fiber	2.8g	2.8g	0%
Tryptophan		0.052mg	0%
Threonine		0.131mg	0%
Isoleucine		0.157mg	0%
Leucine		0.261mg	0%
Lysine		0.239mg	0%
Methionine		0.096mg	0%
Phenylalanine		0.185mg	0%
Valine		0.185mg	0%
Histidine		0.127mg	0%
Omega-3 (DHA)	0g	0.015g	N/A