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  6. Coriander vs. Watercress

Coriander vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between Coriander and Watercress?

  • Coriander is richer in Vitamin K, Vitamin A RAE, Iron, Copper, Folate, Vitamin E , Fiber, Manganese, and Vitamin B3, yet Watercress is richer in Vitamin C.
  • Coriander's daily need coverage for Vitamin K is 50% higher.
  • Coriander has 9 times more Iron than Watercress. Coriander has 1.77mg of Iron, while Watercress has 0.2mg.

We used Coriander (cilantro) leaves, raw and Watercress, raw types in this comparison.

Infographic

Coriander vs Watercress 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
:
3
Watercress
Watercress
Contains more Iron +785%
Contains more Magnesium +23.8%
Contains more Potassium +57.9%
Contains more Zinc +354.5%
Contains more Copper +192.2%
Contains more Manganese +74.6%
Contains more Calcium +79.1%
Contains more Phosphorus +25%
Contains less Sodium -10.9%
Equal in Selenium - 0.9
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +785%
Contains more Magnesium +23.8%
Contains more Potassium +57.9%
Contains more Zinc +354.5%
Contains more Copper +192.2%
Contains more Manganese +74.6%
Contains more Calcium +79.1%
Contains more Phosphorus +25%
Contains less Sodium -10.9%
Equal in Selenium - 0.9

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
8
:
2
Watercress
Watercress
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 Folate +588.9%
Contains more Vitamin K +24%
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +34.3%
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 Folate +588.9%
Contains more Vitamin K +24%
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +34.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
3
:
2
Watercress
Watercress
Contains more Fats +420%
Contains more Carbs +184.5%
Contains more Other +22.5%
Equal in Protein - 2.3
Equal in Water - 95.11
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +420%
Contains more Carbs +184.5%
Contains more Other +22.5%
Equal in Protein - 2.3
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
3
:
0
Watercress
Watercress
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +3337.5%
Contains more Polyunsaturated fat +14.3%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +3337.5%
Contains more Polyunsaturated fat +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Watercress Opinion
Net carbs 0.87g 0.79g Coriander
Protein 2.13g 2.3g Watercress
Fats 0.52g 0.1g Coriander
Carbs 3.67g 1.29g Coriander
Calories 23kcal 11kcal Coriander
Sugar 0.87g 0.2g Watercress
Fiber 2.8g 0.5g Coriander
Calcium 67mg 120mg Watercress
Iron 1.77mg 0.2mg Coriander
Magnesium 26mg 21mg Coriander
Phosphorus 48mg 60mg Watercress
Potassium 521mg 330mg Coriander
Sodium 46mg 41mg Watercress
Zinc 0.5mg 0.11mg Coriander
Copper 0.225mg 0.077mg Coriander
Manganese 0.426mg 0.244mg Coriander
Selenium 0.9µg 0.9µg
Vitamin A 6748IU 3191IU Coriander
Vitamin A RAE 337µg 160µg Coriander
Vitamin E 2.5mg 1mg Coriander
Vitamin C 27mg 43mg Watercress
Vitamin B1 0.067mg 0.09mg Watercress
Vitamin B2 0.162mg 0.12mg Coriander
Vitamin B3 1.114mg 0.2mg Coriander
Vitamin B5 0.57mg 0.31mg Coriander
Vitamin B6 0.149mg 0.129mg Coriander
Folate 62µg 9µg Coriander
Vitamin K 310µg 250µg Coriander
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.014g 0.027g Coriander
Monounsaturated Fat 0.275g 0.008g Coriander
Polyunsaturated fat 0.04g 0.035g Coriander

Which food is preferable for your diet?

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

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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
91%
Watercress
Minerals Daily Need Coverage Score
33%
Coriander
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 5mg)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.013g)
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 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)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.