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  6. Coriander vs. Port Salut

Coriander vs. Port Salut — In-Depth Nutrition Comparison

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How are coriander and port Salut different?

  • Coriander is higher in vitamin K, vitamin A, vitamin C, and copper; however, port Salut is richer in vitamin B12, calcium, phosphorus, and selenium.
  • Daily need coverage for vitamin K for coriander is 256% higher.
  • Coriander has less saturated fat.

Coriander (cilantro) leaves, raw and Cheese, port de salut are the varieties used in this article.

Infographic

Coriander vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more PotassiumPotassium +283.1%
Contains more IronIron +311.6%
Contains more CopperCopper +922.7%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +3772.7%
Contains more CalciumCalcium +870.1%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +650%
Contains more SeleniumSelenium +1511.1%
~equal in Magnesium ~24mg

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +941.7%
Contains more Vitamin B1Vitamin B1 +378.6%
Contains more Vitamin B3Vitamin B3 +1756.7%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +181.1%
Contains more Vitamin KVitamin K +12816.7%
Contains more FolateFolate +244.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
~equal in Vitamin A ~315µg

All nutrients comparison - raw data values

Nutrient Coriander Port Salut DV% diff.
Vitamin K 310µg 2.4µg 256%
Saturated fat 0.014g 16.691g 76%
Vitamin B12 0µg 1.5µg 63%
Calcium 67mg 650mg 58%
Phosphorus 48mg 360mg 45%
Fats 0.52g 28.2g 43%
Protein 2.13g 23.78g 43%
Cholesterol 0mg 123mg 41%
Vitamin C 27mg 0mg 30%
Selenium 0.9µg 14.5µg 25%
Monounsaturated fat 0.275g 9.338g 23%
Copper 0.225mg 0.022mg 23%
Sodium 46mg 534mg 21%
Zinc 0.5mg 2.6mg 19%
Manganese 0.426mg 0.011mg 18%
Iron 1.77mg 0.43mg 17%
Calories 23kcal 352kcal 16%
Vitamin E 2.5mg 0.24mg 15%
Fiber 2.8g 0g 11%
Potassium 521mg 136mg 11%
Folate 62µg 18µg 11%
Vitamin B3 1.114mg 0.06mg 7%
Vitamin B5 0.57mg 0.21mg 7%
Vitamin B6 0.149mg 0.053mg 7%
Vitamin B2 0.162mg 0.24mg 6%
Polyunsaturated fat 0.04g 0.729g 5%
Vitamin B1 0.067mg 0.014mg 4%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin A 337µg 315µg 2%
Carbs 3.67g 0.57g 1%
Net carbs 0.87g 0.57g N/A
Magnesium 26mg 24mg 0%
Sugar 0.87g 0.57g N/A
Choline 12.8mg 15.4mg 0%
Tryptophan 0.343mg 0%
Threonine 0.876mg 0%
Isoleucine 1.446mg 0%
Leucine 2.482mg 0%
Lysine 1.987mg 0%
Methionine 0.734mg 0%
Phenylalanine 1.323mg 0%
Valine 1.707mg 0%
Histidine 0.686mg 0%

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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +543.9%
Contains more WaterWater +102.9%
Contains more ProteinProtein +1016.4%
Contains more FatsFats +5323.1%
Contains more OtherOther +36.1%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3295.6%
Contains more Poly. FatPolyunsaturated fat +1722.5%

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.