Coriander Seeds vs. Spinach
Nutrition comparison of Coriander Seeds and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coriander seeds
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coriander seeds and spinach:
- Both spinach and coriander seeds are high in Vitamin C, calcium, dietary fiber, iron and potassium.
- Coriander seed has more thiamin and niacin, however, spinach contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of protein.
- Spinach is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Coriander Seeds (Spices, coriander seed) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coriander seed is high in calories and spinach has 92% less calories than coriander seed - spinach has 23 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 spinach for carbs. Coriander seeds has a macronutrient ratio of 12:51:37 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coriander Seeds | Spinach | |
|---|---|---|
| Protein | 12% | 39% |
| Carbohydrates | 51% | 49% |
| Fat | 37% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and spinach has 93% less carbohydrates than coriander seed - spinach has 3.6g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Both spinach and coriander seeds are high in dietary fiber. Coriander seed has 18 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
sugar
Spinach and coriander seeds contain similar amounts of sugar - spinach has 0.42g 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 333% more protein than spinach - spinach has 2.9g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Both spinach and coriander seeds are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and coriander seed has 0.99g of saturated fat.
Vitamins
Vitamin C
Both spinach and coriander seeds are high in Vitamin C. Spinach has 34% more Vitamin C than coriander seed - spinach has 28.1mg of Vitamin C per 100 grams and coriander seed has 21mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than coriander seed - spinach has 469ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than coriander seed - spinach has 2mg of Vitamin E per 100 grams and coriander seed does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than coriander seed - spinach has 482.9ug of Vitamin K per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Coriander seed has more thiamin and niacin, however, spinach contains more pantothenic acid, Vitamin B6 and folate. Both coriander seeds and spinach contain significant amounts of riboflavin.
| Coriander Seeds | Spinach | |
|---|---|---|
| Thiamin | 0.239 MG | 0.078 MG |
| Riboflavin | 0.29 MG | 0.189 MG |
| Niacin | 2.13 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | ~ | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Both spinach and coriander seeds are high in calcium. Coriander seed has 616% more calcium than spinach - spinach has 99mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Both spinach and coriander seeds are high in iron. Coriander seed has 502% more iron than spinach - spinach has 2.7mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Both spinach and coriander seeds are high in potassium. Coriander seed has 127% more potassium than spinach - spinach has 558mg 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 spinach per 100 grams.
| Coriander Seeds | Spinach | |
|---|---|---|
| linoleic acid | 1.75 G | 0.026 G |
| Total | 1.75 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coriander Seeds or Spinach .
Note: The specific food items compared are: Coriander Seeds (Spices, coriander seed) and Spinach (Spinach, raw) .
Coriander Seeds g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spinach or coriander seeds contain more calories in 100 grams?Coriander seed is high in calories and spinach has 90% less calories than coriander seed - spinach has 23 calories in 100g and coriander seed has 298 calories.
Is spinach or coriander seeds better for protein?
Coriander seed is a fantastic source of protein and it has 330% more protein than spinach - spinach has 2.9g of protein per 100 grams and coriander seed has 12.4g of protein.
Does spinach or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and spinach has 90% fewer carbohydrates than coriander seed - spinach has 3.6g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does spinach or coriander seeds contain more calcium?
Both spinach and coriander seeds are high in calcium. Coriander seed has 620% more calcium than spinach - spinach has 99mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does spinach or coriander seeds contain more iron?
Both spinach and coriander seeds are high in iron. Coriander seed has 500% more iron than spinach - spinach has 2.7mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does spinach or coriander seeds contain more potassium?
Both spinach and coriander seeds are high in potassium. Coriander seed has 130% more potassium than spinach - spinach has 558mg of potassium in 100 grams and coriander seed has 1267mg of potassium.