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Coriander vs. Cranberries — In-Depth Nutrition Comparison

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Summary of differences between coriander and cranberries

  • Cranberries have less vitamin K, vitamin A, iron, copper, folate, vitamin C, potassium, vitamin B2, vitamin E, and vitamin B6 than coriander.
  • Coriander covers your daily need for vitamin K, 254% more than cranberries.
  • Coriander has 107 times more vitamin A than cranberries. While coriander has 6748IU of vitamin A, cranberries have only 63IU.
  • The glycemic index of cranberries is higher.

These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Cranberries, raw.

Infographic

Coriander vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +737.5%
Contains more PotassiumPotassium +551.3%
Contains more IronIron +669.6%
Contains more CopperCopper +301.8%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +336.4%
Contains more ManganeseManganese +59.6%
Contains more SeleniumSelenium +800%
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +92.9%
Contains more Vitamin AVitamin A +11133.3%
Contains more Vitamin EVitamin E +89.4%
Contains more Vitamin B1Vitamin B1 +458.3%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B3Vitamin B3 +1003%
Contains more Vitamin B5Vitamin B5 +93.2%
Contains more Vitamin B6Vitamin B6 +161.4%
Contains more Vitamin KVitamin K +6100%
Contains more FolateFolate +6100%
Contains more CholineCholine +132.7%
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +363%
Contains more FatsFats +300%
Contains more OtherOther +1125%
Contains more CarbsCarbs +226.2%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +1427.8%
Contains less Sat. FatSaturated fat -42.9%
Contains more Poly. FatPolyunsaturated fat +37.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Cranberries DV% diff.
Vitamin K 310µg 5µg 254%
Vitamin A 337µg 3µg 37%
Copper 0.225mg 0.056mg 19%
Iron 1.77mg 0.23mg 19%
Folate 62µg 1µg 15%
Vitamin C 27mg 14mg 14%
Potassium 521mg 80mg 13%
Vitamin B2 0.162mg 0.02mg 11%
Vitamin E 2.5mg 1.32mg 8%
Vitamin B6 0.149mg 0.057mg 7%
Manganese 0.426mg 0.267mg 7%
Vitamin B3 1.114mg 0.101mg 6%
Vitamin B5 0.57mg 0.295mg 6%
Calcium 67mg 8mg 6%
Phosphorus 48mg 11mg 5%
Magnesium 26mg 6mg 5%
Vitamin B1 0.067mg 0.012mg 5%
Zinc 0.5mg 0.09mg 4%
Fiber 2.8g 3.6g 3%
Carbs 3.67g 11.97g 3%
Protein 2.13g 0.46g 3%
Sodium 46mg 2mg 2%
Choline 12.8mg 5.5mg 1%
Monounsaturated fat 0.275g 0.018g 1%
Calories 23kcal 46kcal 1%
Selenium 0.9µg 0.1µg 1%
Fats 0.52g 0.13g 1%
Fructose 0.67g 1%
Net carbs 0.87g 8.37g N/A
Sugar 0.87g 4.27g N/A
Saturated fat 0.014g 0.008g 0%
Polyunsaturated fat 0.04g 0.055g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
33%
Coriander
8%
Cranberries

Comparison summary

Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.4g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 13)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.