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  6. Coriander vs. Teff

Coriander vs. Teff — In-Depth Nutrition Comparison

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What are the differences between coriander and teff?

  • Coriander is higher in vitamin K and vitamin A, yet teff is higher in manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B1, and vitamin B6.
  • Teff's daily need coverage for manganese is 383% more.
  • Coriander has 750 times more vitamin A than teff. While coriander has 6748 IU of vitamin A, teff has only 9 IU.

We used Coriander (cilantro) leaves, raw and Teff, uncooked types in this article.

Infographic

Coriander vs Teff 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%
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more PotassiumPotassium +22%
Contains more MagnesiumMagnesium +607.7%
Contains more CalciumCalcium +168.7%
Contains more IronIron +331.1%
Contains more CopperCopper +260%
Contains more ZincZinc +626%
Contains more PhosphorusPhosphorus +793.8%
Contains less SodiumSodium -73.9%
Contains more ManganeseManganese +2069%
Contains more SeleniumSelenium +388.9%

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%
Teff
Teff
5
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3025%
Contains more Vitamin KVitamin K +16215.8%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +482.1%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +201.9%
Contains more Vitamin B5Vitamin B5 +65.3%
Contains more Vitamin B6Vitamin B6 +223.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Coriander Teff DV% diff.
Manganese 0.426mg 9.24mg 383%
Vitamin K 310µg 1.9µg 257%
Iron 1.77mg 7.63mg 73%
Copper 0.225mg 0.81mg 65%
Phosphorus 48mg 429mg 54%
Magnesium 26mg 184mg 38%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 30%
Zinc 0.5mg 3.63mg 28%
Vitamin B1 0.067mg 0.39mg 27%
Vitamin B6 0.149mg 0.482mg 26%
Carbs 3.67g 73.13g 23%
Protein 2.13g 13.3g 22%
Fiber 2.8g 8g 21%
Calories 23kcal 367kcal 17%
Vitamin E 2.5mg 0.08mg 16%
Folate 62µg 16%
Starch 36.56g 15%
Vitamin B3 1.114mg 3.363mg 14%
Calcium 67mg 180mg 11%
Vitamin B2 0.162mg 0.27mg 8%
Vitamin B5 0.57mg 0.942mg 7%
Polyunsaturated fat 0.04g 1.071g 7%
Selenium 0.9µg 4.4µg 6%
Fats 0.52g 2.38g 3%
Potassium 521mg 427mg 3%
Saturated fat 0.014g 0.449g 2%
Sodium 46mg 12mg 1%
Monounsaturated fat 0.275g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 9.3g 3.6g N/A
Calories per 10 g protein 108kcal 276kcal N/A
Weight per 100 calories 435g 27g N/A
Unsaturated / Saturated Fat ratio 23 3.7 N/A
Net carbs 0.87g 65.13g N/A
Sugar 0.87g 1.84g N/A
Choline 12.8mg 13.1mg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g 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
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +945.5%
Contains more ProteinProtein +524.4%
Contains more FatsFats +357.7%
Contains more CarbsCarbs +1892.6%
Contains more OtherOther +61.2%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +114.2%
Contains more Poly. FatPolyunsaturated fat +2577.5%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.