Comparing Nutrients in 300 calories Coriander Seed VS Fenugreek Seed

Weight per 300 calories

• Coriander Seed: 101g
• Fenugreek Seed: 93g

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

Discover which food has more nutrients per 300 calories - Coriander Seed or Fenugreek Seed?

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Coriander Seed	Fenugreek Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	4.24% 1.36g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	NA	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	41.7% 54g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	60% 23g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Fenugreek Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	9.52% 1.52mg	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	43% 0.56mg	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	13.2% 53μg	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	3.1% 2.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Fenugreek Seed	Recommended Dietary Allowance
Calcium	71.4% 714mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	115% 1.03mg	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	389% 31mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	42.2% 177mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	49.6% 1.14mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	10.6% 5.85μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.2mg	4.15% 62.2mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.22% 8.2g	3700g per day for Men 19-50 years

Coriander Seed VS Fenugreek Seed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Coriander Seed or Fenugreek Seed?

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

• 300 calories of Coriander Seed have 1.4 times more Vitamin B3 and 7.6 times more Vitamin C than Fenugreek Seed.
• While 300 kcal of Fenugreek Seed Spices contain more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed and Fenugreek Seed provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Coriander Seed have insufficient amounts of Vitamin B9
• 300 calories of Fenugreek Seed have insufficient amounts of Vitamin C
• Both Coriander Seed Spices as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Coriander Seed have 4.4 times more Calcium, 1.9 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 4.5 times more Selenium and 2 times more Zinc than Fenugreek Seed.
• While 300 kcal of Fenugreek Seed Spices contain 1.9 times more Iron than Coriander Seed Spices.
• Both Coriander Seed and Fenugreek Seed contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Coriander Seed have 3 times more Fat and 1.8 times more Fiber than Fenugreek Seed.
• While 300 kcal of Fenugreek Seed Spices contain 1.7 times more Protein than Coriander Seed Spices.
• Both Coriander Seed and Fenugreek Seed offer comparable quantities of Energy and Carbohydrate per 300 calories.