Coconut vs. Coriander Seeds
Nutrition comparison of Coconut and Coriander Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
coriander seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and coriander seeds:
- Both coconut and coriander seeds are high in calories, dietary fiber, iron and potassium.
- Coriander seed has more thiamin, riboflavin and niacin, however, coconut contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of Vitamin C, calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Coriander Seeds (Spices, coriander seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and coriander seeds are high in calories. Coconut has 19% more calories than coriander seed - coconut has 354 calories per 100 grams and coriander seed has 298 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to coriander seeds per calorie. Coconut has a macronutrient ratio of 4:16:80 and for coriander seeds, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Coriander Seeds | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 16% | 53% |
| Fat | 80% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and coconut has 72% less carbohydrates than coriander seed - coconut has 15.2g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Both coconut and coriander seeds are high in dietary fiber. Coriander seed has 366% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
sugar
Coriander seed has less sugar than coconut - coconut has 6.2g 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 271% more protein than coconut - coconut has 3.3g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and coriander seed has 97% less saturated fat than coconut - coconut has 29.7g 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 536% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and coriander seed has 21mg of Vitamin C.
Vitamin E
Coconut and coriander seeds contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and coriander seed does not contain significant amounts.
Vitamin K
Coconut and coriander seeds contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Coriander seed has more thiamin, riboflavin and niacin, however, coconut contains more pantothenic acid, Vitamin B6 and folate.
| Coconut | Coriander Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.239 MG |
| Riboflavin | 0.02 MG | 0.29 MG |
| Niacin | 0.54 MG | 2.13 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.054 MG | ~ |
| Folate | 26 UG | ~ |
Minerals
calcium
Coriander seed is an excellent source of calcium and it has 49 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Both coconut and coriander seeds are high in iron. Coriander seed has 572% more iron than coconut - coconut has 2.4mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Both coconut and coriander seeds are high in potassium. Coriander seed has 256% more potassium than coconut - coconut has 356mg 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 coconut per 100 grams.
| Coconut | Coriander Seeds | |
|---|---|---|
| linoleic acid | 0.366 G | 1.75 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Coriander Seeds (Spices, coriander seed) .
Coconut 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 coconut or coriander seeds contain more calories in 100 grams?Both coconut and coriander seeds are high in calories. Coconut has 20% more calories than coriander seed - coconut has 354 calories in 100g and coriander seed has 298 calories.
Does coconut or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and coconut has 70% fewer carbohydrates than coriander seed - coconut has 15.2g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does coconut or coriander seeds contain more calcium?
Coriander seed is a rich source of calcium and it has 49 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does coconut or coriander seeds contain more iron?
Both coconut and coriander seeds are high in iron. Coriander seed has 570% more iron than coconut - coconut has 2.4mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does coconut or coriander seeds contain more potassium?
Both coconut and coriander seeds are high in potassium. Coriander seed has 260% more potassium than coconut - coconut has 356mg of potassium in 100 grams and coriander seed has 1267mg of potassium.