Comparing Nutrients in 300 calories Coriander Seed VS Cumin Seed

Weight per 300 calories

• Coriander Seed: 101g
• Cumin Seed: 80g

Cumin Seed Spices have 1.3 times more energy per unit of mass than Coriander Seed Spices, which is high in comparison to other foods. Coriander Seed having high energy density.

Which food has more nutrients per 300 calories - Coriander Seed or Cumin Seed?

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	NA	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	111% 42g	22% 8.4g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.7% 51.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	23% 3.66mg	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	NA	26.8% 0.35mg	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	0% 0μg	2% 8μg	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	23.5% 21mg	6.84% 6.16mg	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	NA	17.8% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Calcium	71.4% 714mg	74.5% 745mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	77% 0.69mg	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	205% 16.4mg	664% 53mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	69.7% 293mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	116% 2.67mg	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	59% 412mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	7.56% 4.16μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.2mg	8.96% 134mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.17% 6.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Coriander Seed vs Cumin Seed:

• Coriander Seed Spices have 3.4 times more Vitamin C than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 2.1 times more Vitamin B1 and 1.7 times more Vitamin B3 than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Vitamin B2 per 300 kcal.
• Both Coriander Seed Spices as well as Cumin Seed Spices have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coriander Seed vs Cumin Seed:

• Coriander Seed Spices have 1.4 times more Copper, 6.3 times more Selenium and 1.2 times more Zinc than Cumin Seed Spices.
• While Cumin Seed Spices contain 3.2 times more Iron, 1.4 times more Manganese and 3.8 times more Sodium than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Calcium, Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Coriander Seed Spices have 1.6 times more Carbohydrate and 5 times more Fiber than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.4 times more Omega 6 than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Energy, Fat, Saturated Fat and Protein per 300 kcal.
• Both Coriander Seed Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.