Spearmint, dried vs Spices, coriander leaf, dried
Original comparison by NutriVerdict
Bottom line: Spices, coriander leaf, dried is the more nutrient-dense of the two, scoring 99 of 100 to 98 for Spearmint, dried.
Coriander leaf, dried, scores 99 of 100, just ahead of dried spearmint's 98 of 100. Dried spearmint carries nearly three times the fiber, 29.8 g versus 10.4 g, but also much more sodium, 344 mg against 211 mg. Protein is close, 19.9 g in spearmint versus 21.9 g in coriander leaf, and calories are nearly matched, 285 versus 279.
Choose dried spearmint when fiber content is the priority and the higher sodium is acceptable for the dish. Choose coriander leaf, dried, when you want to keep sodium lower while still getting solid protein. With scores just one point apart, this is essentially a toss-up decided by which trade-off, fiber or sodium, matters more for the recipe at hand.
Head to head, per 100 g
| Metric | Spearmint, dried | Spices, coriander leaf |
|---|---|---|
| Nutrient Density Score | 98 | 99 |
| Calories | 285 kcal | 279 kcal |
| Protein | 20 g | 22 g |
| Carbohydrate | 52 g | 52 g |
| Dietary fiber | 30 g | 10 g |
| Sugars | - | 7.3 g |
| Total fat | 6 g | 4.8 g |
| Saturated fat | 1.6 g | 0.1 g |
| Sodium | 344 mg | 211 mg |
| Potassium | 1920 mg | 4470 mg |
| Calcium | 1490 mg | 1250 mg |
| Iron | 88 mg | 43 mg |
| Magnesium | 602 mg | 694 mg |
| Vitamin C | 0 mg | 567 mg |
| Vitamin A | 529 ug | 293 ug |
| Vitamin E | - | 1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Spices, coriander leaf, dried healthier than Spearmint, dried?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Spices, coriander leaf, dried scores higher, 99 of 100 to 98. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Spearmint, dried or Spices, coriander leaf, dried?
Spices, coriander leaf, dried has more protein, 21.9 g per 100 g to 19.9 g.
Which has fewer calories?
Spices, coriander leaf, dried is lower in calories, 279 kcal per 100 g to 285 kcal.
Which has more fiber?
Spearmint, dried has more dietary fiber, 29.8 g per 100 g to 10.4 g.
Full Spearmint, dried profile Full Spices, coriander leaf profile