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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +36.2%
Contains more Copper +32.4%
Contains more Zinc +117.4%
Contains more Calcium +20.9%
Contains more Potassium +16.3%
Contains more Magnesium +46.2%
Contains more Phosphorus +58.3%
Contains less Sodium -69.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains more Iron +36.2%
Contains more Copper +32.4%
Contains more Zinc +117.4%
Contains more Calcium +20.9%
Contains more Potassium +16.3%
Contains more Magnesium +46.2%
Contains more Phosphorus +58.3%
Contains less Sodium -69.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin K +74.8%
Contains more Folate +29%
Equal in Vitamin A - 6917
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
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 Vitamin K +74.8%
Contains more Folate +29%
Equal in Vitamin A - 6917

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
126
Coriander
187
Garden cress
Mineral Summary Score
33
Coriander
31
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Coriander
16%
Garden cress
Carbohydrates
4%
Coriander
6%
Garden cress
Fats
2%
Coriander
3%
Garden cress

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Coriander Garden cress Opinion
Calories 23 32 Garden cress
Protein 2.13 2.6 Garden cress
Fats 0.52 0.7 Garden cress
Vitamin C 27 69 Garden cress
Carbs 3.67 5.5 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 1.3 Coriander
Calcium 67 81 Garden cress
Potassium 521 606 Garden cress
Magnesium 26 38 Garden cress
Sugar 0.87 4.4 Coriander
Fiber 2.8 1.1 Coriander
Copper 0.225 0.17 Coriander
Zinc 0.5 0.23 Coriander
Starch
Phosphorus 48 76 Garden cress
Sodium 46 14 Garden cress
Vitamin A 6748 6917 Garden cress
Vitamin E 2.5 0.7 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.08 Garden cress
Vitamin B2 0.162 0.26 Garden cress
Vitamin B3 1.114 1 Coriander
Vitamin B5 0.57 0.242 Coriander
Vitamin B6 0.149 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 310 541.9 Garden cress
Folate 62 80 Garden cress
Trans Fat 0 0
Saturated Fat 0.014 0.023 Coriander
Monounsaturated Fat 0.275 0.239 Coriander
Polyunsaturated fat 0.04 0.228 Garden cress
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.