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  6. Coriander vs. French fries

Coriander vs. French fries — In-Depth Nutrition Comparison

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Summary of differences between coriander and french fries

  • Coriander has more vitamin K, vitamin A, vitamin C, iron, copper, and vitamin B2; however, french fries are higher in vitamin B6, vitamin B3, and phosphorus.
  • Coriander covers your daily need for vitamin K, 249% more than french fries.
  • Coriander has less saturated fat.
  • The glycemic index of french fries is higher.

These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Coriander vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +272.2%
Contains more IronIron +118.5%
Contains more CopperCopper +81.5%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +72.5%
Contains more MagnesiumMagnesium +34.6%
Contains more PotassiumPotassium +11.1%
Contains more PhosphorusPhosphorus +160.4%
~equal in Zinc ~0.5mg
~equal in Selenium ~0.9µg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +474.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +49.7%
Contains more Vitamin B2Vitamin B2 +315.4%
Contains more Vitamin KVitamin K +2667.9%
Contains more FolateFolate +106.7%
Contains more Vitamin B1Vitamin B1 +153.7%
Contains more Vitamin B3Vitamin B3 +169.7%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more CholineCholine +187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.58mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander French fries DV% diff.
Vitamin K 310µg 11.2µg 249%
Vitamin A 337µg 0µg 37%
Polyunsaturated fat 0.04g 5.398g 36%
Vitamin C 27mg 4.7mg 25%
Fats 0.52g 14.73g 22%
Vitamin B6 0.149mg 0.372mg 17%
Calories 23kcal 312kcal 14%
Monounsaturated fat 0.275g 5.969g 14%
Carbs 3.67g 41.44g 13%
Iron 1.77mg 0.81mg 12%
Vitamin B3 1.114mg 3.004mg 12%
Saturated fat 0.014g 2.336g 11%
Copper 0.225mg 0.124mg 11%
Phosphorus 48mg 125mg 11%
Vitamin B1 0.067mg 0.17mg 9%
Vitamin B2 0.162mg 0.039mg 9%
Folate 62µg 30µg 8%
Manganese 0.426mg 0.247mg 8%
Sodium 46mg 210mg 7%
Vitamin E 2.5mg 1.67mg 6%
Calcium 67mg 18mg 5%
Fiber 2.8g 3.8g 4%
Choline 12.8mg 36.8mg 4%
Protein 2.13g 3.43g 3%
Potassium 521mg 579mg 2%
Magnesium 26mg 35mg 2%
Net carbs 0.87g 37.64g N/A
Sugar 0.87g 0.3g N/A
Zinc 0.5mg 0.5mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.57mg 0.58mg 0%
Trans fat 0g 0.06g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +139.2%
Contains more ProteinProtein +61%
Contains more FatsFats +2732.7%
Contains more CarbsCarbs +1029.2%
Contains more OtherOther +25.9%

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% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +2070.5%
Contains more Poly. FatPolyunsaturated fat +13395%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.