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  6. Coriander vs. Mackerel

Coriander vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between Coriander and Mackerel

  • Coriander has more Vitamin A RAE, and Vitamin C, however, Mackerel has more Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B2.
  • Mackerel's daily need coverage for Vitamin B12 is 792% more.
  • Coriander has 68 times more Vitamin C than Mackerel. Coriander has 27mg of Vitamin C, while Mackerel has 0.4mg.
  • Coriander is lower in Saturated Fat.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Coriander vs Mackerel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coriander
Coriander
6
:
4
Mackerel
Mackerel
Contains more Calcium +346.7%
Contains more Iron +12.7%
Contains more Potassium +29.9%
Contains less Sodium -44.6%
Contains more Copper +139.4%
Contains more Manganese +2030%
Contains more Magnesium +273.1%
Contains more Phosphorus +479.2%
Contains more Zinc +88%
Contains more Selenium +5633.3%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +346.7%
Contains more Iron +12.7%
Contains more Potassium +29.9%
Contains less Sodium -44.6%
Contains more Copper +139.4%
Contains more Manganese +2030%
Contains more Magnesium +273.1%
Contains more Phosphorus +479.2%
Contains more Zinc +88%
Contains more Selenium +5633.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coriander
Coriander
6
:
6
Mackerel
Mackerel
Contains more Vitamin A +3648.9%
Contains more Vitamin C +6650%
Contains more Folate +3000%
Contains more Vitamin B1 +137.3%
Contains more Vitamin B2 +154.3%
Contains more Vitamin B3 +514.9%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +208.7%
Contains more Vitamin B12 +∞%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +3648.9%
Contains more Vitamin C +6650%
Contains more Folate +3000%
Contains more Vitamin B1 +137.3%
Contains more Vitamin B2 +154.3%
Contains more Vitamin B3 +514.9%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +208.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +73.1%
Contains more Protein +1019.7%
Contains more Fats +3325%
Contains more Other +244.9%
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +73.1%
Contains more Protein +1019.7%
Contains more Fats +3325%
Contains more Other +244.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +2447.6%
Contains more Polyunsaturated fat +10650%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +2447.6%
Contains more Polyunsaturated fat +10650%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Mackerel
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coriander Mackerel Opinion
Net carbs 0.87g 0g Coriander
Protein 2.13g 23.85g Mackerel
Fats 0.52g 17.81g Mackerel
Carbs 3.67g 0g Coriander
Calories 23kcal 262kcal Mackerel
Sugar 0.87g Mackerel
Fiber 2.8g 0g Coriander
Calcium 67mg 15mg Coriander
Iron 1.77mg 1.57mg Coriander
Magnesium 26mg 97mg Mackerel
Phosphorus 48mg 278mg Mackerel
Potassium 521mg 401mg Coriander
Sodium 46mg 83mg Coriander
Zinc 0.5mg 0.94mg Mackerel
Copper 0.225mg 0.094mg Coriander
Manganese 0.426mg 0.02mg Coriander
Selenium 0.9µg 51.6µg Mackerel
Vitamin A 6748IU 180IU Coriander
Vitamin A RAE 337µg 54µg Coriander
Vitamin E 2.5mg Coriander
Vitamin C 27mg 0.4mg Coriander
Vitamin B1 0.067mg 0.159mg Mackerel
Vitamin B2 0.162mg 0.412mg Mackerel
Vitamin B3 1.114mg 6.85mg Mackerel
Vitamin B5 0.57mg 0.99mg Mackerel
Vitamin B6 0.149mg 0.46mg Mackerel
Folate 62µg 2µg Coriander
Vitamin B12 0µg 19µg Mackerel
Vitamin K 310µg Coriander
Tryptophan 0.267mg Mackerel
Threonine 1.045mg Mackerel
Isoleucine 1.099mg Mackerel
Leucine 1.938mg Mackerel
Lysine 2.19mg Mackerel
Methionine 0.706mg Mackerel
Phenylalanine 0.931mg Mackerel
Valine 1.228mg Mackerel
Histidine 0.702mg Mackerel
Cholesterol 0mg 75mg Coriander
Saturated Fat 0.014g 4.176g Coriander
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.275g 7.006g Mackerel
Polyunsaturated fat 0.04g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
126%
Coriander
235%
Mackerel
Minerals Daily Need Coverage Score
33%
Coriander
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 4.162g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.