Comparing Nutrients in 500 calories Coriander Seed VS Cumin Seed

Weight per 500 calories

• Coriander Seed: 168g
• Cumin Seed: 133g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 30g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	NA	14.7% 0.23g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	185% 70.3g	37% 14g	38g per day for Men 19-50 years
Protein	37% 20.8g	42.4% 23.7g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	38% 6.1mg	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	44.6% 0.58mg	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	3.33% 13.3μg	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	39% 35.2mg	11.4% 10.3mg	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	29.6% 4.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Calcium	119% 1190mg	124% 1241mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	128% 1.16mg	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	342% 27.4mg	1106% 88.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	193% 4.44mg	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	98% 686mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	62.5% 2126mg	70% 2384mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	12.6% 6.93μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.7mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Coriander Seed Spices as well as Cumin Seed Spices have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Coriander Seed Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.