Coriander vs Spinach: Nutrition & Calories Compare



Coriander - calories, kcal, weight, nutrition
Coriander - calories, kcal, weight, nutrition

Coriander vs Spinach
Nutrition Facts

Coriander
Serving size:
  change
handful (15g)tablespoon (5g)bunch (45g)cup, chopped (17g)
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Coriander vs Spinach 100g Compare


per 100gCorianderSpinach
Calories23 23
Carbohydrates3.67 g3.63 g
Fat0.52 g0.39 g
Dietary fiber2.8 g2.2 g
Protein2.13 g2.86 g
Calcium67 mg99 mg
Iron1.77 mg2.71 mg
Magnessium26 mg79 mg
Potassium521 mg558 mg
Sodium46 mg79 mg
Zink0.5 mg0.53 mg
Vitaminium A6748 µg9377 µg
Vitaminium B1 (Thiamine)0.067 mg0.078 mg
Vitaminium B2 (riboflavin)0.162 mg0.189 mg
Vitaminium B3 (Niacin)1.114 mg0.724 mg
Vitaminium B50.57 mg0.065 mg
Vitaminium B60.149 mg0.195 mg
Vitaminium B9 (Folic acid)62 mg194 mg
Vitaminium C27 mg28.1 mg
Vitaminium E2.5 mg2.03 mg
Vitaminium K310 µg482.9 µg
Beta karoten3930 mg5626 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

23kcal

Calories source

  • 53% CARBS.
  • 31% PROTEIN
  • 17% FAT

Spinach 100g

23kcal

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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