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  6. Coriander vs. Garden cress

Coriander vs. Garden cress — In-Depth Nutrition Comparison

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How are Coriander and Garden cress different?

  • Coriander is richer in Vitamin E , Fiber, Vitamin B5, Copper, and Iron, while Garden cress is higher in Vitamin K, Vitamin C, Vitamin B6, Vitamin B2, and Manganese.
  • Garden cress covers your daily need of Vitamin K 193% more than Coriander.
  • Coriander contains 4 times more Vitamin E than Garden cress. Coriander contains 2.5mg of Vitamin E , while Garden cress contains 0.7mg.

Coriander (cilantro) leaves, raw and Cress, garden, raw types were used in this article.

Infographic

Coriander vs Garden cress 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.
Coriander
Coriander
3
:
6
Garden cress
Garden cress
Contains more Iron +36.2%
Contains more Zinc +117.4%
Contains more Copper +32.4%
Contains more Calcium +20.9%
Contains more Magnesium +46.2%
Contains more Phosphorus +58.3%
Contains more Potassium +16.3%
Contains less Sodium -69.6%
Contains more Manganese +29.8%
Equal in Selenium - 0.9
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +36.2%
Contains more Zinc +117.4%
Contains more Copper +32.4%
Contains more Calcium +20.9%
Contains more Magnesium +46.2%
Contains more Phosphorus +58.3%
Contains more Potassium +16.3%
Contains less Sodium -69.6%
Contains more Manganese +29.8%
Equal in Selenium - 0.9

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.
Coriander
Coriander
3
:
7
Garden cress
Garden cress
Contains more Vitamin E +257.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +135.5%
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B6 +65.8%
Contains more Folate +29%
Contains more Vitamin K +74.8%
Equal in Vitamin A - 6917
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +257.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +135.5%
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B6 +65.8%
Contains more Folate +29%
Contains more Vitamin K +74.8%
Equal in Vitamin A - 6917

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
1
:
4
Garden cress
Garden cress
Contains more Protein +22.1%
Contains more Fats +34.6%
Contains more Carbs +49.9%
Contains more Other +22.4%
Equal in Water - 89.4
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +22.1%
Contains more Fats +34.6%
Contains more Carbs +49.9%
Contains more Other +22.4%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Garden cress
Garden cress
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +15.1%
Contains more Polyunsaturated fat +470%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +15.1%
Contains more Polyunsaturated fat +470%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Garden cress Opinion
Net carbs 0.87g 4.4g Garden cress
Protein 2.13g 2.6g Garden cress
Fats 0.52g 0.7g Garden cress
Carbs 3.67g 5.5g Garden cress
Calories 23kcal 32kcal Garden cress
Sugar 0.87g 4.4g Coriander
Fiber 2.8g 1.1g Coriander
Calcium 67mg 81mg Garden cress
Iron 1.77mg 1.3mg Coriander
Magnesium 26mg 38mg Garden cress
Phosphorus 48mg 76mg Garden cress
Potassium 521mg 606mg Garden cress
Sodium 46mg 14mg Garden cress
Zinc 0.5mg 0.23mg Coriander
Copper 0.225mg 0.17mg Coriander
Manganese 0.426mg 0.553mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin A 6748IU 6917IU Garden cress
Vitamin A RAE 337µg 346µg Garden cress
Vitamin E 2.5mg 0.7mg Coriander
Vitamin C 27mg 69mg Garden cress
Vitamin B1 0.067mg 0.08mg Garden cress
Vitamin B2 0.162mg 0.26mg Garden cress
Vitamin B3 1.114mg 1mg Coriander
Vitamin B5 0.57mg 0.242mg Coriander
Vitamin B6 0.149mg 0.247mg Garden cress
Folate 62µg 80µg Garden cress
Vitamin K 310µg 541.9µg Garden cress
Saturated Fat 0.014g 0.023g Coriander
Monounsaturated Fat 0.275g 0.239g Coriander
Polyunsaturated fat 0.04g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
126%
Coriander
187%
Garden cress
Minerals Daily Need Coverage Score
33%
Coriander
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.53g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.