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Coriander vs. Coleslaw — In-Depth Nutrition Comparison

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Important differences between coriander and coleslaw

  • Coleslaw has less vitamin K, vitamin A, copper, iron, manganese, vitamin C, vitamin E, potassium, and vitamin B2.
  • Coriander's daily need coverage for vitamin K is 199% more.
  • Coriander has 71 times more vitamin A than coleslaw. Coriander has 6748IU of vitamin A, while coleslaw has 95IU.
  • Coriander is lower in saturated fat.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Fast foods, coleslaw.

Infographic

Coriander vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +123.3%
Contains more PotassiumPotassium +303.9%
Contains more IronIron +704.5%
Contains more CopperCopper +1400%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -77.3%
Contains more ManganeseManganese +317.6%
Contains more SeleniumSelenium +∞%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin CVitamin C +84.9%
Contains more Vitamin AVitamin A +1103.6%
Contains more Vitamin EVitamin E +363%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B3Vitamin B3 +440.8%
Contains more Vitamin B5Vitamin B5 +131.7%
Contains more Vitamin B6Vitamin B6 +33%
Contains more Vitamin KVitamin K +337.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +124.2%
Contains more WaterWater +25.6%
Contains more OtherOther +77.1%
Contains more FatsFats +1805.8%
Contains more CarbsCarbs +305.7%

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +871.3%
Contains more Poly. FatPolyunsaturated fat +13270%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Coleslaw DV% diff.
Vitamin K 310µg 70.9µg 199%
Polyunsaturated fat 0.04g 5.348g 35%
Vitamin A 337µg 28µg 34%
Copper 0.225mg 0.015mg 23%
Iron 1.77mg 0.22mg 19%
Folate 62µg 16%
Fats 0.52g 9.91g 14%
Vitamin C 27mg 14.6mg 14%
Manganese 0.426mg 0.102mg 14%
Vitamin E 2.5mg 0.54mg 13%
Potassium 521mg 129mg 12%
Vitamin B2 0.162mg 0.02mg 11%
Calories 23kcal 153kcal 7%
Sodium 46mg 203mg 7%
Saturated fat 0.014g 1.599g 7%
Vitamin B3 1.114mg 0.206mg 6%
Vitamin B5 0.57mg 0.246mg 6%
Monounsaturated fat 0.275g 2.671g 6%
Phosphorus 48mg 20mg 4%
Calcium 67mg 30mg 4%
Magnesium 26mg 8mg 4%
Carbs 3.67g 14.89g 4%
Fiber 2.8g 1.9g 4%
Vitamin B6 0.149mg 0.112mg 3%
Vitamin B1 0.067mg 0.026mg 3%
Zinc 0.5mg 0.14mg 3%
Protein 2.13g 0.95g 2%
Choline 12.8mg 2%
Fructose 1.44g 2%
Selenium 0.9µg 2%
Cholesterol 0mg 4mg 1%
Net carbs 0.87g 12.99g N/A
Sugar 0.87g 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Coleslaw
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
23%
Coleslaw
Minerals Daily Need Coverage Score
33%
Coriander
9%
Coleslaw

Comparison summary

Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 11.32g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 157mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 1.585g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 7)
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 is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $2)

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.