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  6. Dried fruit vs. Coriander

Dried fruit vs. Coriander — In-Depth Nutrition Comparison

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What are the differences between dried fruit and coriander?

  • Dried fruit is higher in carbs, potassium, fiber, copper, vitamin E, and iron, yet coriander is higher in vitamin K, vitamin C, vitamin A, and folate.
  • Coriander's daily need coverage for vitamin K is 256% more.
  • Dried fruit has 17 times more carbs than coriander. While dried fruit has 62.64g of carbs, coriander has only 3.67g.

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

Infographic

Dried fruit vs Coriander 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +123%
Contains more IronIron +50.3%
Contains more CopperCopper +52.4%
Contains more PhosphorusPhosphorus +47.9%
Contains less SodiumSodium -78.3%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +21.8%
Contains more ZincZinc +28.2%
Contains more ManganeseManganese +81.3%

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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
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 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
Contains more Vitamin EVitamin E +73.2%
Contains more Vitamin B3Vitamin B3 +132.4%
Contains more Vitamin CVitamin C +2600%
Contains more Vitamin AVitamin A +87.2%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin KVitamin K +9900%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Coriander DV% diff.
Vitamin K 3.1µg 310µg 256%
Vitamin C 1mg 27mg 29%
Carbs 62.64g 3.67g 20%
Potassium 1162mg 521mg 19%
Fiber 7.3g 2.8g 18%
Vitamin A 180µg 337µg 17%
Fructose 12.47g 16%
Copper 0.343mg 0.225mg 13%
Folate 10µg 62µg 13%
Vitamin E 4.33mg 2.5mg 12%
Calories 241kcal 23kcal 11%
Iron 2.66mg 1.77mg 11%
Vitamin B3 2.589mg 1.114mg 9%
Manganese 0.235mg 0.426mg 8%
Vitamin B2 0.074mg 0.162mg 7%
Vitamin B1 0.015mg 0.067mg 4%
Protein 3.39g 2.13g 3%
Phosphorus 71mg 48mg 3%
Sodium 10mg 46mg 2%
Selenium 2.2µg 0.9µg 2%
Magnesium 32mg 26mg 1%
Calcium 55mg 67mg 1%
Zinc 0.39mg 0.5mg 1%
Vitamin B5 0.516mg 0.57mg 1%
Monounsaturated fat 0.074g 0.275g 1%
Protein per 100 calories 1.4g 9.3g N/A
Calories per 10 g protein 711kcal 108kcal N/A
Weight per 100 calories 41g 435g N/A
Fats 0.51g 0.52g 0%
Net carbs 55.34g 0.87g N/A
Sugar 53.44g 0.87g N/A
Starch 0.35g 0%
Vitamin B6 0.143mg 0.149mg 0%
Choline 13.9mg 12.8mg 0%
Saturated fat 0.017g 0.014g 0%
Polyunsaturated fat 0.074g 0.04g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +59.2%
Contains more CarbsCarbs +1606.8%
Contains more WaterWater +198.5%
~equal in Fats ~0.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +85%
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +271.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.