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Coriander vs Watercress - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 5mg)
Which food contains less Sugars?
Watercress
Watercress contains less Sugars (difference - 0.67g)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Watercress
Lower in price ok
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coriander Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
153
Coriander
119
Watercress
Mineral Summary Score
22
Coriander
15
Watercress

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +785%
Contains more Potassium +57.9%
Contains more Magnesium +23.8%
Contains more Copper +192.2%
Contains more Zinc +354.5%
Contains more Calcium +79.1%
Contains more Phosphorus +25%
Contains less Sodium -10.9%
Contains more Iron +785%
Contains more Potassium +57.9%
Contains more Magnesium +23.8%
Contains more Copper +192.2%
Contains more Zinc +354.5%
Contains more Calcium +79.1%
Contains more Phosphorus +25%
Contains less Sodium -10.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +111.5%
Contains more Vitamin E +150%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +457%
Contains more Vitamin B5 +83.9%
Contains more Vitamin B6 +15.5%
Contains more Vitamin K +24%
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +34.3%
Contains more Vitamin A +111.5%
Contains more Vitamin E +150%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +457%
Contains more Vitamin B5 +83.9%
Contains more Vitamin B6 +15.5%
Contains more Vitamin K +24%
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +34.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Coriander
14%
Watercress
Carbohydrates
4%
Coriander
1%
Watercress
Fats
2%
Coriander
0%
Watercress

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coriander Watercress Opinion
Calories 23 11 Coriander
Protein 2.13 2.3 Watercress
Fats 0.52 0.1 Coriander
Vitamin C 27 43 Watercress
Carbs 3.67 1.29 Coriander
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 0.2 Coriander
Calcium 67 120 Watercress
Potassium 521 330 Coriander
Magnesium 26 21 Coriander
Sugars 0.87 0.2 Coriander
Fiber 2.8 0.5 Coriander
Copper 0.225 0.077 Coriander
Zinc 0.5 0.11 Coriander
Starch
Phosphorus 48 60 Watercress
Sodium 46 41 Watercress
Vitamin A 6748 3191 Coriander
Vitamin E 2.5 1 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.09 Watercress
Vitamin B2 0.162 0.12 Coriander
Vitamin B3 1.114 0.2 Coriander
Vitamin B5 0.57 0.31 Coriander
Vitamin B6 0.149 0.129 Coriander
Vitamin B12 0 0
Vitamin K 310 250 Coriander
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.014 0.027 Coriander
Monounsaturated Fat 0.275 0.008 Coriander
Polyunsaturated fat 0.04 0.035 Coriander
Tryptophan 0.03 Watercress
Threonine 0.133 Watercress
Isoleucine 0.093 Watercress
Leucine 0.166 Watercress
Lysine 0.134 Watercress
Methionine 0.02 Watercress
Phenylalanine 0.114 Watercress
Valine 0.137 Watercress
Histidine 0.04 Watercress
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.