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Coriander vs. Wheat — In-Depth Nutrition Comparison

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The main differences between coriander and wheat

  • Coriander is richer in vitamin A, vitamin E, folate, potassium, and vitamin B2, yet wheat is richer in selenium, manganese, phosphorus, zinc, and vitamin B3.
  • Daily need coverage for vitamin A for coriander is 135% higher.
  • Coriander contains 10 times more vitamin E than wheat. Coriander contains 2.5mg of vitamin E, while wheat contains 0.24mg.
  • Coriander has a lower glycemic index than wheat.

Food types used in this article are Coriander (cilantro) leaves, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Coriander vs Wheat 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%
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +644.4%
Contains more PotassiumPotassium +217.7%
Contains more MagnesiumMagnesium +84.6%
Contains more ZincZinc +268%
Contains more PhosphorusPhosphorus +206.3%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +141.8%
Contains more SeleniumSelenium +3444.4%
~equal in Iron ~1.76mg
~equal in Copper ~0.207mg

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%
Wheat
Wheat
2
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +941.7%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +112.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +463.6%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +106.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Wheat DV% diff.
Vitamin K 310µg 258%
Selenium 0.9µg 31.9µg 56%
Vitamin A 337µg 37%
Vitamin C 27mg 30%
Manganese 0.426mg 1.03mg 26%
Vitamin E 2.5mg 0.24mg 15%
Phosphorus 48mg 147mg 14%
Folate 62µg 11µg 13%
Zinc 0.5mg 1.84mg 12%
Potassium 521mg 164mg 11%
Vitamin B5 0.57mg 11%
Vitamin B2 0.162mg 0.03mg 10%
Carbs 3.67g 27.6g 8%
Protein 2.13g 5.71g 7%
Vitamin B3 1.114mg 2.305mg 7%
Calcium 67mg 9mg 6%
Fiber 2.8g 4.3g 6%
Vitamin B6 0.149mg 0.07mg 6%
Calories 23kcal 132kcal 5%
Magnesium 26mg 48mg 5%
Copper 0.225mg 0.207mg 2%
Sodium 46mg 8mg 2%
Vitamin B1 0.067mg 0.095mg 2%
Choline 12.8mg 2%
Polyunsaturated fat 0.04g 0.243g 1%
Protein per 100 calories 9.3g 4.3g N/A
Calories per 10 g protein 108kcal 231kcal N/A
Weight per 100 calories 435g 76g N/A
Fats 0.52g 0.83g 0%
Net carbs 0.87g 23.3g N/A
Iron 1.77mg 1.76mg 0%
Sugar 0.87g 3.07g N/A
Trans fat 0g 0.002g N/A
Saturated fat 0.014g 0.077g 0%
Monounsaturated fat 0.275g 0.084g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +41.5%
Contains more OtherOther +116.2%
Contains more ProteinProtein +168.1%
Contains more FatsFats +59.6%
Contains more CarbsCarbs +652%

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +227.4%
Contains more Poly. FatPolyunsaturated fat +507.5%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.