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  6. Quinoa vs. Coriander

Quinoa vs. Coriander — In-Depth Nutrition Comparison

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Important differences between quinoa and coriander

  • Quinoa has more phosphorus, magnesium, manganese, carbs, and protein; however, coriander has more vitamin K, vitamin A, vitamin C, vitamin E, and potassium.
  • Coriander's daily need coverage for vitamin K is 258% more.
  • Quinoa has 6 times more carbs than coriander. Quinoa has 21.3g of carbs, while coriander has 3.67g.
  • Quinoa has a higher glycemic index than coriander.

The food varieties used in the comparison are Quinoa, cooked and Coriander (cilantro) leaves, raw.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +146.2%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +216.7%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +294.1%
Contains more PotassiumPotassium +202.9%
Contains more IronIron +18.8%
Contains more CopperCopper +17.2%

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.
Quinoa
Quinoa
1
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% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
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 B1Vitamin B1 +59.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +296.8%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +170.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +47.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Coriander DV% diff.
Vitamin K 0µg 310µg 258%
Vitamin A 0µg 337µg 37%
Vitamin C 0mg 27mg 30%
Phosphorus 152mg 48mg 15%
Vitamin E 0.63mg 2.5mg 12%
Vitamin B5 0.57mg 11%
Potassium 172mg 521mg 10%
Magnesium 64mg 26mg 9%
Manganese 0.631mg 0.426mg 9%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.04g 7%
Carbs 21.3g 3.67g 6%
Calories 120kcal 23kcal 5%
Protein 4.4g 2.13g 5%
Calcium 17mg 67mg 5%
Zinc 1.09mg 0.5mg 5%
Folate 42µg 62µg 5%
Iron 1.49mg 1.77mg 4%
Copper 0.192mg 0.225mg 4%
Vitamin B2 0.11mg 0.162mg 4%
Vitamin B3 0.412mg 1.114mg 4%
Selenium 2.8µg 0.9µg 3%
Vitamin B1 0.107mg 0.067mg 3%
Fats 1.92g 0.52g 2%
Sodium 7mg 46mg 2%
Vitamin B6 0.123mg 0.149mg 2%
Choline 23mg 12.8mg 2%
Saturated fat 0.231g 0.014g 1%
Monounsaturated fat 0.528g 0.275g 1%
Protein per 100 calories 3.7g 9.3g N/A
Calories per 10 g protein 273kcal 108kcal N/A
Weight per 100 calories 83g 435g N/A
Net carbs 18.5g 0.87g N/A
Sugar 0.87g 0.87g N/A
Fiber 2.8g 2.8g 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 (DHA) 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +106.6%
Contains more FatsFats +269.2%
Contains more CarbsCarbs +480.4%
Contains more WaterWater +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 Mono. FatMonounsaturated fat +92%
Contains more Poly. FatPolyunsaturated fat +2595%
Contains less Sat. FatSaturated fat -93.9%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.