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  6. Spinach raw vs. Coriander

Spinach raw vs. Coriander — In-Depth Nutrition Comparison

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Important differences between spinach raw and coriander

  • Spinach raw has more vitamin K, folate, manganese, vitamin A, magnesium, and iron; however, coriander has more copper and vitamin B5.
  • Spinach raw's daily need coverage for vitamin K is 144% more.
  • Spinach raw has 3 times more folate than coriander. Spinach raw has 194µg of folate, while coriander has 62µg.

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

Infographic

Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +203.8%
Contains more CalciumCalcium +47.8%
Contains more IronIron +53.1%
Contains more ManganeseManganese +110.6%
Contains more CopperCopper +73.1%
Contains less SodiumSodium -41.8%
~equal in Potassium ~521mg
~equal in Zinc ~0.5mg
~equal in Phosphorus ~48mg
~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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
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 AVitamin A +39.2%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin KVitamin K +55.8%
Contains more FolateFolate +212.9%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B3Vitamin B3 +53.9%
Contains more Vitamin B5Vitamin B5 +776.9%
~equal in Vitamin C ~27mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Coriander DV% diff.
Vitamin K 482.9µg 310µg 144%
Folate 194µg 62µg 33%
Manganese 0.897mg 0.426mg 20%
Vitamin A 469µg 337µg 15%
Magnesium 79mg 26mg 13%
Iron 2.71mg 1.77mg 12%
Copper 0.13mg 0.225mg 11%
Vitamin B5 0.065mg 0.57mg 10%
Vitamin B6 0.195mg 0.149mg 4%
Calcium 99mg 67mg 3%
Vitamin E 2.03mg 2.5mg 3%
Fiber 2.2g 2.8g 2%
Vitamin B2 0.189mg 0.162mg 2%
Vitamin B3 0.724mg 1.114mg 2%
Protein 2.86g 2.13g 1%
Vitamin C 28.1mg 27mg 1%
Potassium 558mg 521mg 1%
Sodium 79mg 46mg 1%
Vitamin B1 0.078mg 0.067mg 1%
Choline 19.3mg 12.8mg 1%
Monounsaturated fat 0.01g 0.275g 1%
Polyunsaturated fat 0.165g 0.04g 1%
Calories 23kcal 23kcal 0%
Protein per 100 calories 12g 9.3g N/A
Calories per 10 g protein 80kcal 108kcal N/A
Weight per 100 calories 435g 435g N/A
Fats 0.39g 0.52g 0%
Net carbs 1.43g 0.87g N/A
Carbs 3.63g 3.67g 0%
Sugar 0.42g 0.87g N/A
Zinc 0.53mg 0.5mg 0%
Phosphorus 49mg 48mg 0%
Selenium 1µg 0.9µg 0%
Saturated fat 0.063g 0.014g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 FatsFats +33.3%
~equal in Carbs ~3.67g
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +312.5%
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +2650%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.