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  6. Coriander vs. Quinoa

Coriander vs. Quinoa — In-Depth Nutrition Comparison

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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, and zinc.
  • 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

Coriander vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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

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%
Quinoa
Quinoa
1
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% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
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 Coriander Quinoa 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

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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +28.8%
Contains more OtherOther +90.9%
Contains more ProteinProtein +106.6%
Contains more FatsFats +269.2%
Contains more CarbsCarbs +480.4%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +92%
Contains more Poly. FatPolyunsaturated fat +2595%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.