Coriander Seeds vs. Onion
Nutrition comparison of Coriander Seeds and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coriander seeds
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coriander seeds and onion:
- Coriander seed has more thiamin, riboflavin and niacin, however, onion contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of Vitamin C, calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coriander Seeds (Spices, coriander seed) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coriander seed is high in calories and onion has 87% less calories than coriander seed - onion has 40 calories per 100 grams and coriander seed has 298 calories.
For macronutrient ratios, coriander seeds is much lighter in carbs, much heavier in fat and similar to onion for protein. Coriander seeds has a macronutrient ratio of 11:53:36 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coriander Seeds | Onion | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 53% | 87% |
| Fat | 36% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and onion has 83% less carbohydrates than coriander seed - onion has 9.3g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Coriander seed is an excellent source of dietary fiber and it has 23 times more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
sugar
Coriander seed has less sugar than onion - onion has 4.2g 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 10 times more protein than onion - onion has 1.1g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Both onion and coriander seeds are low in saturated fat - onion has 0.04g 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 184% more Vitamin C than onion - onion has 7.4mg of Vitamin C per 100 grams and coriander seed has 21mg of Vitamin C.
Vitamin A
Onion and coriander seeds contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
Vitamin E
Onion and coriander seeds contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and coriander seed does not contain significant amounts.
Vitamin K
Onion and coriander seeds contain similar amounts of Vitamin K - onion has 0.4ug 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, onion contains more pantothenic acid, Vitamin B6 and folate.
| Coriander Seeds | Onion | |
|---|---|---|
| Thiamin | 0.239 MG | 0.046 MG |
| Riboflavin | 0.29 MG | 0.027 MG |
| Niacin | 2.13 MG | 0.116 MG |
| Pantothenic acid | ~ | 0.123 MG |
| Vitamin B6 | ~ | 0.12 MG |
| Folate | ~ | 19 UG |
Minerals
calcium
Coriander seed is an excellent source of calcium and it has 29 times more calcium than onion - onion has 23mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Coriander seed is an excellent source of iron and it has 76 times more iron than onion - onion has 0.21mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Coriander seed is an excellent source of potassium and it has 768% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Coriander Seeds | Onion | |
|---|---|---|
| linoleic acid | 1.75 G | 0.013 G |
| Total | 1.75 G | 0.013 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 Onion (Onions, raw) .
Coriander Seeds g
()
|
Daily Values (%) |
Onion 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 onion or coriander seeds contain more calories in 100 grams?Coriander seed is high in calories and onion has 90% less calories than coriander seed - onion has 40 calories in 100g and coriander seed has 298 calories.
Does onion or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and onion has 80% fewer carbohydrates than coriander seed - onion has 9.3g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does onion or coriander seeds contain more calcium?
Coriander seed is a rich source of calcium and it has 29 times more calcium than onion - onion has 23mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does onion or coriander seeds contain more iron?
Coriander seed is an abundant source of iron and it has 76 times more iron than onion - onion has 0.21mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does onion or coriander seeds contain more potassium?
Coriander seed is a rich source of potassium and it has 770% more potassium than onion - onion has 146mg of potassium in 100 grams and coriander seed has 1267mg of potassium.