Comparing Nutrients in 100 calories Dried Coriander Leaf VS Coriander Seed

Weight per 100 calories

• Dried Coriander Leaf: 35.8g
• Coriander Seed: 33.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Dried Coriander Leaf or Coriander Seed?

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	6.15% 5.96g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	3.45% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	14% 18.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.8% 3.73g	37% 14g	38g per day for Men 19-50 years
Protein	14% 7.86g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	7.5% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.6% 98μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	226% 203mg	7.83% 7.05mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.46% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	406% 487μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Calcium	44.7% 447mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	190% 15.2mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	59.2% 249mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	5.04% 75.6mg	0.78% 11.7mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	14.3% 1.58mg	11mg per day for Men 19-50 years
Water	0.071% 2.6g	0.08% 2.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Coriander Leaf vs Coriander Seed:

• Dried Coriander Leaf Spices have more Vitamin A, 5.6 times more Vitamin B1, 5.5 times more Vitamin B2, 5.4 times more Vitamin B3, more Vitamin B9 and 28.8 times more Vitamin C than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Coriander Leaf vs Coriander Seed:

• Dried Coriander Leaf Spices have 1.9 times more Calcium, 2 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 3.8 times more Potassium and 6.4 times more Sodium than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Coriander Leaf Spices have 1.9 times more Protein than Coriander Seed Spices.
• While Coriander Seed Spices contain 3.5 times more Fat, 8.1 times more Saturated Fat, 5 times more Omega 6 and 3.8 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.