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Oregano vs. Coriander — In-Depth Nutrition Comparison

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Important differences between Oregano and Coriander

  • Coriander has less Iron, Vitamin K, Manganese, Fiber, Calcium, Vitamin E , Vitamin B6, Magnesium, Copper, and Folate.
  • Oregano's daily need coverage for Iron is 438% more.
  • Oregano has 24 times more Calcium than Coriander. Oregano has 1597mg of Calcium, while Coriander has 67mg.

The food varieties used in the comparison are Spices, oregano, dried and Coriander (cilantro) leaves, raw.

Infographic

Oregano vs Coriander infographic
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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.
Contains more Calcium +2283.6%
Contains more Iron +1979.1%
Contains more Magnesium +938.5%
Contains more Phosphorus +208.3%
Contains more Potassium +141.8%
Contains less Sodium -45.7%
Contains more Zinc +438%
Contains more Copper +181.3%
Contains more Manganese +1071.4%
Contains more Selenium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +2283.6%
Contains more Iron +1979.1%
Contains more Magnesium +938.5%
Contains more Phosphorus +208.3%
Contains more Potassium +141.8%
Contains less Sodium -45.7%
Contains more Zinc +438%
Contains more Copper +181.3%
Contains more Manganese +1071.4%
Contains more Selenium +400%

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.
:
Contains more Vitamin E +630.4%
Contains more Vitamin B1 +164.2%
Contains more Vitamin B2 +225.9%
Contains more Vitamin B3 +316.5%
Contains more Vitamin B5 +61.6%
Contains more Vitamin B6 +600.7%
Contains more Folate +282.3%
Contains more Vitamin K +100.5%
Contains more Vitamin A +296.7%
Contains more Vitamin C +1073.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
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%
Contains more Vitamin E +630.4%
Contains more Vitamin B1 +164.2%
Contains more Vitamin B2 +225.9%
Contains more Vitamin B3 +316.5%
Contains more Vitamin B5 +61.6%
Contains more Vitamin B6 +600.7%
Contains more Folate +282.3%
Contains more Vitamin K +100.5%
Contains more Vitamin A +296.7%
Contains more Vitamin C +1073.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +322.5%
Contains more Fats +723.1%
Contains more Carbs +1777.9%
Contains more Other +435.4%
Contains more Water +828.6%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more Protein +322.5%
Contains more Fats +723.1%
Contains more Carbs +1777.9%
Contains more Other +435.4%
Contains more Water +828.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +160.4%
Contains more Polyunsaturated fat +3322.5%
Contains less Saturated Fat -99.1%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +160.4%
Contains more Polyunsaturated fat +3322.5%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Coriander Opinion
Net carbs 26.42g 0.87g Oregano
Protein 9g 2.13g Oregano
Fats 4.28g 0.52g Oregano
Carbs 68.92g 3.67g Oregano
Calories 265kcal 23kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g 0.87g Coriander
Fiber 42.5g 2.8g Oregano
Calcium 1597mg 67mg Oregano
Iron 36.8mg 1.77mg Oregano
Magnesium 270mg 26mg Oregano
Phosphorus 148mg 48mg Oregano
Potassium 1260mg 521mg Oregano
Sodium 25mg 46mg Oregano
Zinc 2.69mg 0.5mg Oregano
Copper 0.633mg 0.225mg Oregano
Manganese 4.99mg 0.426mg Oregano
Selenium 4.5µg 0.9µg Oregano
Vitamin A 1701IU 6748IU Coriander
Vitamin A RAE 85µg 337µg Coriander
Vitamin E 18.26mg 2.5mg Oregano
Vitamin C 2.3mg 27mg Coriander
Vitamin B1 0.177mg 0.067mg Oregano
Vitamin B2 0.528mg 0.162mg Oregano
Vitamin B3 4.64mg 1.114mg Oregano
Vitamin B5 0.921mg 0.57mg Oregano
Vitamin B6 1.044mg 0.149mg Oregano
Folate 237µg 62µg Oregano
Vitamin K 621.7µg 310µg Oregano
Tryptophan 0.203mg Oregano
Threonine 0.322mg Oregano
Isoleucine 0.441mg Oregano
Leucine 0.78mg Oregano
Lysine 0.5mg Oregano
Methionine 0.127mg Oregano
Phenylalanine 0.449mg Oregano
Valine 0.585mg Oregano
Histidine 0.144mg Oregano
Saturated Fat 1.551g 0.014g Coriander
Monounsaturated Fat 0.716g 0.275g Oregano
Polyunsaturated fat 1.369g 0.04g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Coriander
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
230%
Oregano
126%
Coriander
Minerals Daily Need Coverage Score
319%
Oregano
33%
Coriander

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.22g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 1.537g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.