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Coriander vs. American cheese — In-Depth Nutrition Comparison

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How are coriander and American cheese different?

  • Coriander is richer in vitamin K, vitamin A, and vitamin C, while American cheese is higher in calcium, phosphorus, vitamin B12, and selenium.
  • Coriander covers your daily need for vitamin K, 256% more than American cheese.
  • Coriander is lower in sodium.

Coriander (cilantro) leaves, raw and Cheese, pasteurized process, American, without added vitamin D types were used in this article.

Infographic

Coriander vs American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +294.7%
Contains more IronIron +181%
Contains more CopperCopper +389.1%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +939%
Contains more CalciumCalcium +1459.7%
Contains more ZincZinc +398%
Contains more PhosphorusPhosphorus +1235.4%
Contains more SeleniumSelenium +2144.4%
~equal in Magnesium ~26mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34.8%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B3Vitamin B3 +1365.8%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B6Vitamin B6 +175.9%
Contains more Vitamin KVitamin K +11823.1%
Contains more FolateFolate +675%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +182.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +132.8%
Contains more ProteinProtein +751.2%
Contains more FatsFats +6013.5%
Contains more OtherOther +360.5%
~equal in Carbs ~3.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +2894.9%
Contains more Poly. FatPolyunsaturated fat +3115%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander American cheese DV% diff.
Vitamin K 310µg 2.6µg 256%
Calcium 67mg 1045mg 98%
Phosphorus 48mg 641mg 85%
Saturated fat 0.014g 18.057g 82%
Sodium 46mg 1671mg 71%
Vitamin B12 0µg 1.5µg 63%
Fats 0.52g 31.79g 48%
Selenium 0.9µg 20.2µg 35%
Cholesterol 0mg 100mg 33%
Protein 2.13g 18.13g 32%
Vitamin C 27mg 0mg 30%
Monounsaturated fat 0.275g 8.236g 20%
Copper 0.225mg 0.046mg 20%
Zinc 0.5mg 2.49mg 18%
Manganese 0.426mg 0.041mg 17%
Calories 23kcal 371kcal 17%
Iron 1.77mg 0.63mg 14%
Folate 62µg 8µg 14%
Fiber 2.8g 0g 11%
Potassium 521mg 132mg 11%
Vitamin E 2.5mg 0.8mg 11%
Vitamin A 337µg 250µg 10%
Polyunsaturated fat 0.04g 1.286g 8%
Vitamin B6 0.149mg 0.054mg 7%
Vitamin B2 0.162mg 0.234mg 6%
Vitamin B3 1.114mg 0.076mg 6%
Vitamin B1 0.067mg 0.015mg 4%
Choline 12.8mg 36.2mg 4%
Vitamin B5 0.57mg 0.403mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Carbs 3.67g 3.7g 0%
Net carbs 0.87g 3.7g N/A
Magnesium 26mg 26mg 0%
Sugar 0.87g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander American cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Coriander
33%
American cheese
Minerals Daily Need Coverage Score
33%
Coriander
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 1625mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 18.043g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.4)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (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.

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.