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Coriander vs. Breadfruit — In-Depth Nutrition Comparison

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The main differences between coriander and breadfruit

  • Coriander is richer in vitamin K, vitamin A, vitamin E, manganese, copper, iron, folate, and vitamin B2, yet breadfruit is richer in fiber.
  • Daily need coverage for vitamin K for coriander is 258% higher.
  • Coriander has a lower glycemic index than breadfruit.

Food types used in this article are Coriander (cilantro) leaves, raw and Breadfruit, raw.

Infographic

Coriander vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more CalciumCalcium +294.1%
Contains more IronIron +227.8%
Contains more CopperCopper +167.9%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +610%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -95.7%
~equal in Magnesium ~25mg
~equal in Potassium ~490mg

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +49%
Contains more Vitamin KVitamin K +61900%
Contains more FolateFolate +342.9%
Contains more CholineCholine +30.6%
Contains more Vitamin B1Vitamin B1 +64.2%
~equal in Vitamin C ~29mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +99.1%
Contains more FatsFats +126.1%
Contains more WaterWater +30.5%
Contains more OtherOther +58.1%
Contains more CarbsCarbs +639%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +708.8%
Contains more Poly. FatPolyunsaturated fat +65%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Breadfruit DV% diff.
Vitamin K 310µg 0.5µg 258%
Vitamin A 337µg 0µg 37%
Manganese 0.426mg 0.06mg 16%
Vitamin E 2.5mg 0.1mg 16%
Copper 0.225mg 0.084mg 16%
Iron 1.77mg 0.54mg 15%
Folate 62µg 14µg 12%
Vitamin B2 0.162mg 0.03mg 10%
Fiber 2.8g 4.9g 8%
Carbs 3.67g 27.12g 8%
Calcium 67mg 17mg 5%
Vitamin B6 0.149mg 0.1mg 4%
Vitamin B1 0.067mg 0.11mg 4%
Calories 23kcal 103kcal 4%
Zinc 0.5mg 0.12mg 3%
Phosphorus 48mg 30mg 3%
Vitamin B5 0.57mg 0.457mg 2%
Sodium 46mg 2mg 2%
Vitamin C 27mg 29mg 2%
Protein 2.13g 1.07g 2%
Choline 12.8mg 9.8mg 1%
Monounsaturated fat 0.275g 0.034g 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B3 1.114mg 0.9mg 1%
Potassium 521mg 490mg 1%
Fats 0.52g 0.23g 0%
Net carbs 0.87g 22.22g N/A
Magnesium 26mg 25mg 0%
Sugar 0.87g 11g N/A
Saturated fat 0.014g 0.048g 0%
Polyunsaturated fat 0.04g 0.066g 0%
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Breadfruit
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
17%
Breadfruit
Minerals Daily Need Coverage Score
33%
Coriander
14%
Breadfruit

Comparison summary

Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 10.13g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 30)
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 Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 44mg)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $2)
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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.