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  6. Garlic vs. Coriander

Garlic vs. Coriander — In-Depth Nutrition Comparison

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Significant differences between garlic and coriander

  • Garlic has more vitamin B6, manganese, selenium, phosphorus, calcium, and vitamin B1; however, coriander is richer in vitamin K, vitamin A, vitamin E, and folate.
  • Coriander covers your daily vitamin K needs 257% more than garlic.
  • Coriander has 16 times less selenium than garlic. Garlic has 14.2µg of selenium, while coriander has 0.9µg.

Specific food types used in this comparison are Garlic, raw and Coriander (cilantro) leaves, raw.

Infographic

Garlic 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.
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +170.1%
Contains more CopperCopper +32.9%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +218.8%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +292.5%
Contains more SeleniumSelenium +1477.8%
Contains more PotassiumPotassium +29.9%
~equal in Magnesium ~26mg
~equal in Iron ~1.77mg

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.
Garlic
Garlic
3
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
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 CVitamin C +15.6%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B6Vitamin B6 +728.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3025%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +59.1%
Contains more Vitamin KVitamin K +18135.3%
Contains more FolateFolate +1966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Coriander DV% diff.
Vitamin K 1.7µg 310µg 257%
Vitamin B6 1.235mg 0.149mg 84%
Manganese 1.672mg 0.426mg 54%
Vitamin A 0µg 337µg 37%
Selenium 14.2µg 0.9µg 24%
Vitamin E 0.08mg 2.5mg 16%
Phosphorus 153mg 48mg 15%
Folate 3µg 62µg 15%
Calcium 181mg 67mg 11%
Vitamin B1 0.2mg 0.067mg 11%
Carbs 33.06g 3.67g 10%
Protein 6.36g 2.13g 8%
Copper 0.299mg 0.225mg 8%
Calories 149kcal 23kcal 6%
Zinc 1.16mg 0.5mg 6%
Vitamin C 31.2mg 27mg 5%
Potassium 401mg 521mg 4%
Vitamin B2 0.11mg 0.162mg 4%
Fiber 2.1g 2.8g 3%
Vitamin B3 0.7mg 1.114mg 3%
Choline 23.2mg 12.8mg 2%
Iron 1.7mg 1.77mg 1%
Sodium 17mg 46mg 1%
Vitamin B5 0.596mg 0.57mg 1%
Monounsaturated fat 0.011g 0.275g 1%
Polyunsaturated fat 0.249g 0.04g 1%
Protein per 100 calories 4.3g 9.3g N/A
Calories per 10 g protein 234kcal 108kcal N/A
Weight per 100 calories 67g 435g N/A
Fats 0.5g 0.52g 0%
Net carbs 30.96g 0.87g N/A
Magnesium 25mg 26mg 0%
Sugar 1g 0.87g N/A
Saturated fat 0.089g 0.014g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +198.6%
Contains more CarbsCarbs +800.8%
Contains more WaterWater +57.4%
~equal in Fats ~0.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 +522.5%
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +2400%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.