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Coriander vs. Olive oil — In-Depth Nutrition Comparison

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How are coriander and olive oil different?

  • Coriander is richer in vitamin K, vitamin A, vitamin C, copper, manganese, folate, potassium, and iron, while olive oil is higher in vitamin E.
  • Coriander covers your daily need for vitamin K, 208% more than olive oil.
  • Coriander is lower in saturated fat.
  • Coriander has a higher glycemic index (32) than olive oil (0).

Coriander (cilantro) leaves, raw and Oil, olive, salad or cooking types were used in this article.

Infographic

Coriander vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6600%
Contains more PotassiumPotassium +52000%
Contains more IronIron +216.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95.7%

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% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +415%
Contains more FolateFolate +∞%
Contains more CholineCholine +4166.7%
Contains more Vitamin EVitamin E +474%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19130.8%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +26431.3%
Contains more Poly. FatPolyunsaturated fat +26207.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Olive oil DV% diff.
Vitamin K 310µg 60.2µg 208%
Monounsaturated fat 0.275g 72.961g 182%
Fats 0.52g 100g 153%
Vitamin E 2.5mg 14.35mg 79%
Polyunsaturated fat 0.04g 10.523g 70%
Saturated fat 0.014g 13.808g 63%
Calories 23kcal 884kcal 43%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 0mg 30%
Copper 0.225mg 0mg 25%
Manganese 0.426mg 0mg 19%
Folate 62µg 0µg 16%
Potassium 521mg 1mg 15%
Iron 1.77mg 0.56mg 15%
Vitamin B2 0.162mg 0mg 12%
Fiber 2.8g 0g 11%
Vitamin B6 0.149mg 0mg 11%
Vitamin B5 0.57mg 0mg 11%
Vitamin B3 1.114mg 0mg 7%
Calcium 67mg 1mg 7%
Phosphorus 48mg 0mg 7%
Vitamin B1 0.067mg 0mg 6%
Magnesium 26mg 0mg 6%
Zinc 0.5mg 0mg 5%
Protein 2.13g 0g 4%
Choline 12.8mg 0.3mg 2%
Selenium 0.9µg 0µg 2%
Sodium 46mg 2mg 2%
Carbs 3.67g 0g 1%
Net carbs 0.87g 0g N/A
Sugar 0.87g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Olive oil
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
34%
Olive oil
Minerals Daily Need Coverage Score
33%
Coriander
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 13.794g)
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 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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.