Coriander vs Spinach: Nutrition & Calories Compare


Coriander vs Spinach
Nutrition Facts
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Coriander vs Spinach 100g Compare
per 100g | Coriander | Spinach |
---|---|---|
Calories | 23 | 23 |
Carbohydrates | 3.67 g | 3.63 g |
Fat | 0.52 g | 0.39 g |
Dietary fiber | 2.8 g | 2.2 g |
Protein | 2.13 g | 2.86 g |
Calcium | 67 mg | 99 mg |
Iron | 1.77 mg | 2.71 mg |
Magnessium | 26 mg | 79 mg |
Potassium | 521 mg | 558 mg |
Sodium | 46 mg | 79 mg |
Zink | 0.5 mg | 0.53 mg |
Vitaminium A | 6748 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.067 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.162 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 1.114 mg | 0.724 mg |
Vitaminium B5 | 0.57 mg | 0.065 mg |
Vitaminium B6 | 0.149 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 62 mg | 194 mg |
Vitaminium C | 27 mg | 28.1 mg |
Vitaminium E | 2.5 mg | 2.03 mg |
Vitaminium K | 310 µg | 482.9 µg |
Beta karoten | 3930 mg | 5626 mg |
When it comes to leafy greens, coriander and spinach are two powerhouses of flavor and nutrition that often spark debate among food enthusiasts and health-conscious individuals alike. Both bring distinct tastes and nutritional profiles to the table, making them favorites in a variety of dishes worldwide. Let's delve into some interesting facts and comparisons between these two greens to better understand their unique characteristics and benefits.
Coriander: The Global Flavor Enhancer
Coriander, also known as cilantro or Chinese parsley, is celebrated for its fragrant, citrus-like flavor, which makes it a staple in cuisines from Latin American to South Asian. Interestingly, coriander refers to the entire plant, with its leaves used as an herb and seeds as a spice. Beyond its culinary uses, coriander is also known for its medicinal properties, including digestive and anti-inflammatory benefits. It's fascinating to note that coriander can evoke a love or hate reaction due to genetic variations in taste perception, making it a herb that divides opinions.
Spinach: The Versatile Superfood
Spinach, on the other hand, is a leafy green vegetable that has been celebrated for its nutritional value since the time of ancient Persia. It's a versatile ingredient that can be enjoyed raw in salads, steamed, blended into smoothies, or incorporated into cooked dishes. Spinach is renowned for its high iron content, often touted as an excellent choice for boosting iron levels. Additionally, it's packed with antioxidants, which are known to combat oxidative stress and reduce the risk of chronic diseases.
Comparing Nutrition and Health Benefits
When it comes to nutrition, both coriander and spinach offer impressive profiles, with each serving up a host of vitamins, minerals, and health benefits. They are both low in calories, with just 23 calories per 100 grams, making them excellent choices for those monitoring their calorie intake.
- Fiber: Coriander leads slightly with 2.8g of fiber compared to spinach's 2.2g, aiding in digestive health and satiety.
- Protein: Spinach edges out with 2.86g of protein per 100g, providing a slightly better option for muscle repair and growth.
- Vitamins and Minerals: Both greens are rich in essential vitamins and minerals. Spinach provides more vitamin A, K, and magnesium, which are crucial for vision, blood clotting, and muscle function, respectively. Coriander is not far behind, offering a good dose of vitamin C, K, and potassium.
Despite their nutritional similarities, the choice between coriander and spinach may come down to the specific health benefits you're seeking or the flavor profile you prefer in your dishes. For instance, if you're looking to boost your iron intake, spinach might be the more suitable choice. Conversely, if you're after a unique flavor to enhance your culinary creations, coriander could be your go-to herb.
Culinary Uses and Preferences
The culinary applications of coriander and spinach are as varied as their flavors. Coriander, with its refreshing and slightly citrusy taste, is often used in salsas, salads, and as a garnish on a multitude of dishes. Spinach, with its mild and slightly earthy flavor, is a staple in smoothies, quiches, and pasta dishes. The versatility of both greens means they can be easily incorporated into your diet, whether you're aiming for a health boost or simply looking to add more greens to your meals.
In conclusion, both coriander and spinach are nutritional powerhouses with their own unique sets of benefits and flavors. Whether you lean towards the zesty kick of coriander or the mild, earthy tones of spinach, incorporating these greens into your diet can contribute to a healthier, more balanced lifestyle. So, why not experiment with both and discover the diverse culinary experiences and health benefits they have to offer?
Coriander 100g
23kcalCalories source
- 53% CARBS.
- 31% PROTEIN
- 17% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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