Coriander Seeds vs. Kale
Nutrition comparison of Coriander Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coriander seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coriander seeds and kale:
- Both kale and coriander seeds are high in Vitamin C, calcium, dietary fiber and potassium.
- Coriander seed has more thiamin, however, kale contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of iron and protein.
- Kale is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Coriander Seeds (Spices, coriander seed) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coriander seed is high in calories and kale has 88% less calories than coriander seed - kale has 35 calories per 100 grams and coriander seed has 298 calories.
For macronutrient ratios, coriander seeds is lighter in protein, heavier in carbs and heavier in fat compared to kale per calorie. Coriander seeds has a macronutrient ratio of 11:53:36 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coriander Seeds | Kale | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 53% | 41% |
| Fat | 36% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and kale has 92% less carbohydrates than coriander seed - kale has 4.4g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Both kale and coriander seeds are high in dietary fiber. Coriander seed has 922% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
sugar
Kale and coriander seeds contain similar amounts of sugar - kale has 0.99g 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 324% more protein than kale - kale has 2.9g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Both kale and coriander seeds are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and coriander seed has 0.99g of saturated fat.
Vitamins
Vitamin C
Both kale and coriander seeds are high in Vitamin C. Kale has 345% more Vitamin C than coriander seed - kale has 93.4mg of Vitamin C per 100 grams and coriander seed has 21mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than coriander seed - kale has 241ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than coriander seed - kale has 0.66mg of Vitamin E per 100 grams and coriander seed does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than coriander seed - kale has 389.6ug of Vitamin K per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Coriander seed has more thiamin, however, kale contains more pantothenic acid, Vitamin B6 and folate. Both coriander seeds and kale contain significant amounts of riboflavin and niacin.
| Coriander Seeds | Kale | |
|---|---|---|
| Thiamin | 0.239 MG | 0.113 MG |
| Riboflavin | 0.29 MG | 0.347 MG |
| Niacin | 2.13 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Both kale and coriander seeds are high in calcium. Coriander seed has 179% more calcium than kale - kale has 254mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Coriander seed is an excellent source of iron and it has 920% more iron than kale - kale has 1.6mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Both kale and coriander seeds are high in potassium. Coriander seed has 264% more potassium than kale - kale has 348mg 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 kale per 100 grams.
| Coriander Seeds | Kale | |
|---|---|---|
| linoleic acid | 1.75 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.75 G | 0.294 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 Kale (Kale, raw) .
Coriander Seeds g
()
|
Daily Values (%) |
Kale 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 kale or coriander seeds contain more calories in 100 grams?Coriander seed is high in calories and kale has 90% less calories than coriander seed - kale has 35 calories in 100g and coriander seed has 298 calories.
Does kale or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and kale has 90% fewer carbohydrates than coriander seed - kale has 4.4g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does kale or coriander seeds contain more calcium?
Both kale and coriander seeds are high in calcium. Coriander seed has 180% more calcium than kale - kale has 254mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does kale or coriander seeds contain more iron?
Coriander seed is an abundant source of iron and it has 920% more iron than kale - kale has 1.6mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does kale or coriander seeds contain more potassium?
Both kale and coriander seeds are high in potassium. Coriander seed has 260% more potassium than kale - kale has 348mg of potassium in 100 grams and coriander seed has 1267mg of potassium.