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  6. Kale vs. Coriander

Kale vs. Coriander — In-Depth Nutrition Comparison

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How are kale and coriander different?

  • Kale is higher in vitamin K, vitamin A, and vitamin C; however, coriander is richer in folate, vitamin E, iron, vitamin B5, potassium, copper, and vitamin B2.
  • Daily need coverage for vitamin K for kale is 423% higher.
  • Kale contains 2 times more vitamin A than coriander. While kale contains 13621 IU of vitamin A, coriander contains only 6748 IU.

Kale, cooked, boiled, drained, without salt and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Kale vs Coriander 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.
Kale
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +44.4%
Contains more PotassiumPotassium +128.5%
Contains more IronIron +96.7%
Contains more CopperCopper +44.2%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +71.4%
~equal in Calcium ~67mg
~equal in Manganese ~0.426mg
~equal in Selenium ~0.9µg

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.
Kale
Kale
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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
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 +51.9%
Contains more Vitamin AVitamin A +102.1%
Contains more Vitamin KVitamin K +163.5%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +26.4%
Contains more Vitamin B2Vitamin B2 +131.4%
Contains more Vitamin B3Vitamin B3 +122.8%
Contains more Vitamin B5Vitamin B5 +1063.3%
Contains more FolateFolate +376.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Coriander DV% diff.
Vitamin K 817µg 310µg 423%
Vitamin A 681µg 337µg 38%
Vitamin C 41mg 27mg 16%
Folate 13µg 62µg 12%
Iron 0.9mg 1.77mg 11%
Vitamin E 0.85mg 2.5mg 11%
Vitamin B5 0.049mg 0.57mg 10%
Potassium 228mg 521mg 9%
Copper 0.156mg 0.225mg 8%
Vitamin B2 0.07mg 0.162mg 7%
Vitamin B3 0.5mg 1.114mg 4%
Fiber 2g 2.8g 3%
Phosphorus 28mg 48mg 3%
Magnesium 18mg 26mg 2%
Zinc 0.24mg 0.5mg 2%
Choline 0.4mg 12.8mg 2%
Carbs 5.63g 3.67g 1%
Calcium 72mg 67mg 1%
Sodium 23mg 46mg 1%
Vitamin B1 0.053mg 0.067mg 1%
Vitamin B6 0.138mg 0.149mg 1%
Monounsaturated fat 0.03g 0.275g 1%
Polyunsaturated fat 0.193g 0.04g 1%
Calories 28kcal 23kcal 0%
Protein 1.9g 2.13g 0%
Protein per 100 calories 6.8g 9.3g N/A
Calories per 10 g protein 147kcal 108kcal N/A
Weight per 100 calories 357g 435g N/A
Fats 0.4g 0.52g 0%
Net carbs 3.63g 0.87g N/A
Sugar 1.25g 0.87g N/A
Manganese 0.416mg 0.426mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.052g 0.014g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 CarbsCarbs +53.4%
Contains more ProteinProtein +12.1%
Contains more FatsFats +30%
Contains more OtherOther +69%
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 +382.5%
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +816.7%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.