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Coriander vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between coriander and salmon raw

  • Coriander has more vitamin A, vitamin C, and manganese, while salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, and phosphorus.
  • Coriander's daily need coverage for vitamin A is 134% higher.
  • Salmon raw has a lower glycemic index. The glycemic index of salmon raw is 0, while the glycemic index of coriander is 32.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Coriander vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +458.3%
Contains more IronIron +121.3%
Contains more ManganeseManganese +2562.5%
Contains more MagnesiumMagnesium +11.5%
Contains more CopperCopper +11.1%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +316.7%
Contains more SeleniumSelenium +3955.6%
~equal in Potassium ~490mg
~equal in Sodium ~44mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2708.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +148%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +237.3%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +605.6%
Contains more Vitamin B5Vitamin B5 +191.9%
Contains more Vitamin B6Vitamin B6 +449%
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.6%
Contains more ProteinProtein +831.5%
Contains more FatsFats +1119.2%
Contains more OtherOther +261.9%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +664.7%
Contains more Poly. FatPolyunsaturated fat +6247.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Salmon raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Salmon raw DV% diff.
Vitamin K 310µg 258%
Vitamin B12 0µg 3.18µg 133%
Selenium 0.9µg 36.5µg 65%
Vitamin B6 0.149mg 0.818mg 51%
Vitamin B3 1.114mg 7.86mg 42%
Vitamin A 337µg 12µg 36%
Protein 2.13g 19.84g 35%
Vitamin C 27mg 0mg 30%
Phosphorus 48mg 200mg 22%
Vitamin B5 0.57mg 1.664mg 22%
Manganese 0.426mg 0.016mg 18%
Cholesterol 0mg 55mg 18%
Vitamin E 2.5mg 17%
Vitamin B2 0.162mg 0.38mg 17%
Polyunsaturated fat 0.04g 2.539g 17%
Vitamin B1 0.067mg 0.226mg 13%
Iron 1.77mg 0.8mg 12%
Fiber 2.8g 0g 11%
Folate 62µg 25µg 9%
Fats 0.52g 6.34g 9%
Calories 23kcal 142kcal 6%
Calcium 67mg 12mg 6%
Monounsaturated fat 0.275g 2.103g 5%
Saturated fat 0.014g 0.981g 4%
Copper 0.225mg 0.25mg 3%
Choline 12.8mg 2%
Zinc 0.5mg 0.64mg 1%
Potassium 521mg 490mg 1%
Magnesium 26mg 29mg 1%
Carbs 3.67g 0g 1%
Net carbs 0.87g 0g N/A
Sugar 0.87g N/A
Sodium 46mg 44mg 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Coriander
77%
Salmon raw
Minerals Daily Need Coverage Score
33%
Coriander
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.967g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $11)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.