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Coriander vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between coriander and mackerel

  • Coriander has more vitamin A and vitamin C; however, mackerel has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and vitamin B2.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • Coriander has 68 times more vitamin C than mackerel. Coriander has 27mg of vitamin C, while mackerel has 0.4mg.
  • Coriander is lower in saturated fat.
  • Coriander has a higher glycemic index than mackerel.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Coriander vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +346.7%
Contains more PotassiumPotassium +29.9%
Contains more IronIron +12.7%
Contains more CopperCopper +139.4%
Contains less SodiumSodium -44.6%
Contains more ManganeseManganese +2030%
Contains more MagnesiumMagnesium +273.1%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +479.2%
Contains more SeleniumSelenium +5633.3%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +6650%
Contains more Vitamin AVitamin A +524.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3000%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +137.3%
Contains more Vitamin B2Vitamin B2 +154.3%
Contains more Vitamin B3Vitamin B3 +514.9%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin B6Vitamin B6 +208.7%
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.1%
Contains more ProteinProtein +1019.7%
Contains more FatsFats +3325%
Contains more OtherOther +244.9%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +2447.6%
Contains more Poly. FatPolyunsaturated fat +10650%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin K 310µg 258%
Selenium 0.9µg 51.6µg 92%
Protein 2.13g 23.85g 43%
Vitamin B3 1.114mg 6.85mg 36%
Phosphorus 48mg 278mg 33%
Vitamin A 337µg 54µg 31%
Vitamin C 27mg 0.4mg 30%
Polyunsaturated fat 0.04g 4.3g 28%
Fats 0.52g 17.81g 27%
Cholesterol 0mg 75mg 25%
Vitamin B6 0.149mg 0.46mg 24%
Vitamin B2 0.162mg 0.412mg 19%
Saturated fat 0.014g 4.176g 19%
Manganese 0.426mg 0.02mg 18%
Magnesium 26mg 97mg 17%
Monounsaturated fat 0.275g 7.006g 17%
Vitamin E 2.5mg 17%
Copper 0.225mg 0.094mg 15%
Folate 62µg 2µg 15%
Calories 23kcal 262kcal 12%
Fiber 2.8g 0g 11%
Vitamin B1 0.067mg 0.159mg 8%
Vitamin B5 0.57mg 0.99mg 8%
Calcium 67mg 15mg 5%
Zinc 0.5mg 0.94mg 4%
Potassium 521mg 401mg 4%
Iron 1.77mg 1.57mg 3%
Sodium 46mg 83mg 2%
Choline 12.8mg 2%
Carbs 3.67g 0g 1%
Net carbs 0.87g 0g N/A
Sugar 0.87g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
33%
Coriander
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 4.162g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $5)
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.
Which food is richer in vitamins?
?
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.