White Rice vs. Coriander Seeds
Nutrition comparison of Cooked White Rice and Coriander Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
coriander seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and coriander seeds:
- Both white rice and coriander seeds are high in calories.
- Coriander seed has more riboflavin, however, white rice contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of Vitamin C, calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Coriander Seeds (Spices, coriander seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and coriander seeds are high in calories. Coriander seed has 129% more calories than white rice - white rice has 130 calories per 100 grams and coriander seed has 298 calories.
For macronutrient ratios, white rice is much heavier in carbs, much lighter in fat and similar to coriander seeds for protein. White rice has a macronutrient ratio of 8:91:2 and for coriander seeds, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Coriander Seeds | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 91% | 53% |
| Fat | 2% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and white rice has 48% less carbohydrates than coriander seed - white rice has 28.6g 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 138 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
Protein
protein
Coriander seed is an excellent source of protein and it has 420% more protein than white rice - white rice has 2.4g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Both white rice and coriander seeds are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and coriander seed has 0.99g of saturated fat.
Vitamins
Vitamin C
Coriander seed is an excellent source of Vitamin C and it has more Vitamin C than white rice - coriander seed has 21mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Coriander seed has more riboflavin, however, white rice contains more pantothenic acid, Vitamin B6 and folate. Both white rice and coriander seeds contain significant amounts of thiamin and niacin.
| White Rice | Coriander Seeds | |
|---|---|---|
| Thiamin | 0.167 MG | 0.239 MG |
| Riboflavin | 0.016 MG | 0.29 MG |
| Niacin | 1.835 MG | 2.13 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | ~ |
| Folate | 58 UG | ~ |
Minerals
calcium
Coriander seed is an excellent source of calcium and it has 235 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Coriander seed is an excellent source of iron and it has 995% more iron than white rice - white rice has 1.5mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Coriander seed is an excellent source of potassium and it has 42 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Coriander Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 1.75 G |
| Total | 0.046 G | 1.75 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Coriander Seeds (Spices, coriander seed) .
Cooked White Rice g
()
|
Daily Values (%) |
Coriander Seeds 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 white rice or coriander seeds contain more calories in 100 grams?Both white rice and coriander seeds are high in calories. Coriander seed has 130% more calories than white rice - white rice has 130 calories in 100g and coriander seed has 298 calories.
Does white rice or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and white rice has 50% fewer carbohydrates than coriander seed - white rice has 28.6g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does white rice or coriander seeds contain more calcium?
Coriander seed is a rich source of calcium and it has 235 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does white rice or coriander seeds contain more iron?
Coriander seed is an abundant source of iron and it has 1000% more iron than white rice - white rice has 1.5mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does white rice or coriander seeds contain more potassium?
Coriander seed is a rich source of potassium and it has 42 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and coriander seed has 1267mg of potassium.