Coriander Seeds vs. Arugula
Nutrition comparison of Coriander Seeds and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coriander seeds
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coriander seeds and arugula:
- Both arugula and coriander seeds are high in Vitamin C, calcium and potassium.
- Arugula is a great source of Vitamin A and Vitamin K.
- Coriander seed has more thiamin, riboflavin and niacin, however, arugula contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Coriander Seeds (Spices, coriander seed) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coriander seed is high in calories and arugula has 92% less calories than coriander seed - arugula has 25 calories per 100 grams and coriander seed has 298 calories.
For macronutrient ratios, coriander seeds is much lighter in protein, much heavier in fat and similar to arugula for carbs. Coriander seeds has a macronutrient ratio of 11:53:36 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coriander Seeds | Arugula | |
|---|---|---|
| Protein | 11% | 50% |
| Carbohydrates | 53% | 50% |
| Fat | 36% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and arugula has 93% less carbohydrates than coriander seed - arugula has 3.7g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Coriander seed is an excellent source of dietary fiber and it has 25 times more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
sugar
Coriander seed has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and coriander seed does not contain significant amounts.
Protein
protein
Coriander seed is an excellent source of protein and it has 379% more protein than arugula - arugula has 2.6g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Both arugula and coriander seeds are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and coriander seed has 0.99g of saturated fat.
Vitamins
Vitamin C
Both arugula and coriander seeds are high in Vitamin C. Coriander seed has 40% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and coriander seed has 21mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than coriander seed - arugula has 119ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
Vitamin E
Arugula has more Vitamin E than coriander seed - arugula has 0.43mg of Vitamin E per 100 grams and coriander seed does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than coriander seed - arugula has 108.6ug of Vitamin K per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Coriander seed has more thiamin, riboflavin and niacin, however, arugula contains more pantothenic acid, Vitamin B6 and folate.
| Coriander Seeds | Arugula | |
|---|---|---|
| Thiamin | 0.239 MG | 0.044 MG |
| Riboflavin | 0.29 MG | 0.086 MG |
| Niacin | 2.13 MG | 0.305 MG |
| Pantothenic acid | ~ | 0.437 MG |
| Vitamin B6 | ~ | 0.073 MG |
| Folate | ~ | 97 UG |
Minerals
calcium
Both arugula and coriander seeds are high in calcium. Coriander seed has 343% more calcium than arugula - arugula has 160mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Coriander seed is an excellent source of iron and it has 10 times more iron than arugula - arugula has 1.5mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Both arugula and coriander seeds are high in potassium. Coriander seed has 243% more potassium than arugula - arugula has 369mg of potassium per 100 grams and coriander seed has 1267mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coriander seed has more linoleic acid than arugula per 100 grams.
| Coriander Seeds | Arugula | |
|---|---|---|
| linoleic acid | 1.75 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.75 G | 0.132 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coriander Seeds (Spices, coriander seed) and Arugula (Arugula, raw) .
Coriander Seeds g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or coriander seeds contain more calories in 100 grams?Coriander seed is high in calories and arugula has 90% less calories than coriander seed - arugula has 25 calories in 100g and coriander seed has 298 calories.
Is arugula or coriander seeds better for protein?
Coriander seed is a fantastic source of protein and it has 380% more protein than arugula - arugula has 2.6g of protein per 100 grams and coriander seed has 12.4g of protein.
Does arugula or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and arugula has 90% fewer carbohydrates than coriander seed - arugula has 3.7g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does arugula or coriander seeds contain more calcium?
Both arugula and coriander seeds are high in calcium. Coriander seed has 340% more calcium than arugula - arugula has 160mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does arugula or coriander seeds contain more iron?
Coriander seed is an abundant source of iron and it has 10 times more iron than arugula - arugula has 1.5mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does arugula or coriander seeds contain more potassium?
Both arugula and coriander seeds are high in potassium. Coriander seed has 240% more potassium than arugula - arugula has 369mg of potassium in 100 grams and coriander seed has 1267mg of potassium.