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  6. Mustard Greens Raw vs. Coriander

Mustard Greens Raw vs. Coriander — In-Depth Nutrition Comparison

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A recap on the differences between mustard Greens Raw and coriander

  • Mustard Greens Raw have more vitamin C; however, coriander is higher in vitamin K, vitamin A, folate, vitamin B5, and copper.
  • Mustard Greens Raw cover your daily vitamin C needs 48% more than coriander.
  • Coriander contains 2 times less calcium than mustard Greens Raw. Mustard Greens Raw contain 115mg of calcium, while coriander contains 67mg.

Food varieties used in this article are Mustard greens, raw and Coriander (cilantro) leaves, raw.

Infographic

Mustard Greens Raw 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% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 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 more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +71.6%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -56.5%
Contains more PotassiumPotassium +35.7%
Contains more CopperCopper +36.4%
Contains more ZincZinc +100%
Contains more ManganeseManganese +∞%
~equal in Iron ~1.77mg
~equal in Selenium ~0.9µg

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 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
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 +159.3%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin AVitamin A +123.2%
Contains more Vitamin EVitamin E +24.4%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin KVitamin K +20.4%
Contains more FolateFolate +416.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Coriander DV% diff.
Vitamin C 70mg 27mg 48%
Vitamin K 257.5µg 310µg 44%
Vitamin A 151µg 337µg 21%
Manganese 0.426mg 19%
Folate 12µg 62µg 13%
Copper 0.165mg 0.225mg 7%
Vitamin B5 0.21mg 0.57mg 7%
Calcium 115mg 67mg 5%
Potassium 384mg 521mg 4%
Vitamin B2 0.11mg 0.162mg 4%
Vitamin E 2.01mg 2.5mg 3%
Iron 1.64mg 1.77mg 2%
Fiber 3.2g 2.8g 2%
Zinc 0.25mg 0.5mg 2%
Vitamin B3 0.8mg 1.114mg 2%
Vitamin B6 0.18mg 0.149mg 2%
Choline 0.5mg 12.8mg 2%
Protein 2.86g 2.13g 1%
Magnesium 32mg 26mg 1%
Phosphorus 58mg 48mg 1%
Sodium 20mg 46mg 1%
Vitamin B1 0.08mg 0.067mg 1%
Calories 27kcal 23kcal 0%
Protein per 100 calories 11g 9.3g N/A
Calories per 10 g protein 94kcal 108kcal N/A
Weight per 100 calories 370g 435g N/A
Fats 0.42g 0.52g 0%
Net carbs 1.47g 0.87g N/A
Carbs 4.67g 3.67g 0%
Sugar 1.32g 0.87g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.01g 0.014g 0%
Monounsaturated fat 0.092g 0.275g 0%
Polyunsaturated fat 0.038g 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +34.3%
Contains more CarbsCarbs +27.2%
Contains more FatsFats +23.8%
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +198.9%
~equal in Polyunsaturated fat ~0.04g

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.