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  6. Coriander vs. Mackerel

Coriander vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between Coriander and Mackerel

  • Coriander has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Mackerel is higher in Vitamin B12, Vitamin D, Selenium, and Phosphorus.
  • Mackerel covers your daily Vitamin B12 needs 500% more than Coriander.
  • Coriander has less Sodium.

Food varieties used in this article are Coriander (cilantro) leaves, raw and Fish, mackerel, salted.

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.
Coriander
Coriander
6
:
4
Mackerel
Mackerel
Contains more Iron +26.4%
Contains less Sodium -99%
Contains more Copper +125%
Contains more Magnesium +130.8%
Contains more Phosphorus +429.2%
Contains more Zinc +120%
Contains more Selenium +8055.6%
Equal in Calcium - 66
Equal in Potassium - 520
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +26.4%
Contains less Sodium -99%
Contains more Copper +125%
Contains more Magnesium +130.8%
Contains more Phosphorus +429.2%
Contains more Zinc +120%
Contains more Selenium +8055.6%
Equal in Calcium - 66
Equal in Potassium - 520

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
7
:
5
Mackerel
Mackerel
Contains more Vitamin A +4198.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Folate +313.3%
Contains more Vitamin K +3874.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +196.2%
Contains more Vitamin B6 +175.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 2.38
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +4198.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Folate +313.3%
Contains more Vitamin K +3874.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +196.2%
Contains more Vitamin B6 +175.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 2.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +114.4%
Contains more Protein +768.5%
Contains more Fats +4726.9%
Contains more Other +811.6%
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +114.4%
Contains more Protein +768.5%
Contains more Fats +4726.9%
Contains more Other +811.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +2925.5%
Contains more Polyunsaturated fat +15425%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +2925.5%
Contains more Polyunsaturated fat +15425%

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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0.87g 0g Coriander
Protein 2.13g 18.5g Mackerel
Fats 0.52g 25.1g Mackerel
Carbs 3.67g 0g Coriander
Calories 23kcal 305kcal Mackerel
Sugar 0.87g 0g Mackerel
Fiber 2.8g 0g Coriander
Calcium 67mg 66mg Coriander
Iron 1.77mg 1.4mg Coriander
Magnesium 26mg 60mg Mackerel
Phosphorus 48mg 254mg Mackerel
Potassium 521mg 520mg Coriander
Sodium 46mg 4450mg Coriander
Zinc 0.5mg 1.1mg Mackerel
Copper 0.225mg 0.1mg Coriander
Manganese 0.426mg Coriander
Selenium 0.9µg 73.4µg Mackerel
Vitamin A 6748IU 157IU Coriander
Vitamin A RAE 337µg 47µg Coriander
Vitamin E 2.5mg 2.38mg Coriander
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 27mg 0mg Coriander
Vitamin B1 0.067mg 0.02mg Coriander
Vitamin B2 0.162mg 0.19mg Mackerel
Vitamin B3 1.114mg 3.3mg Mackerel
Vitamin B5 0.57mg Coriander
Vitamin B6 0.149mg 0.41mg Mackerel
Folate 62µg 15µg Coriander
Vitamin B12 0µg 12µg Mackerel
Vitamin K 310µg 7.8µg Coriander
Cholesterol 0mg 95mg Coriander
Saturated Fat 0.014g 7.148g Coriander
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.275g 8.32g Mackerel
Polyunsaturated fat 0.04g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
212%
Mackerel
Minerals Daily Need Coverage Score
33%
Coriander
131%
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 contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 4404mg)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 7.134g)
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/168149/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.