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Coriander vs. Margarine — In-Depth Nutrition Comparison

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Important differences between coriander and margarine

  • Coriander has more vitamin K, vitamin A, vitamin C, copper, iron, folate, potassium, and fiber; however, margarine has more vitamin E.
  • Coriander's daily need coverage for vitamin K is 181% more.
  • Coriander is lower in saturated fat.
  • Coriander has a higher glycemic index than margarine.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Coriander vs Margarine 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" 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +2133.3%
Contains more PotassiumPotassium +2794.4%
Contains more IronIron +2850%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +860%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95.7%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +13400%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B2Vitamin B2 +337.8%
Contains more Vitamin B3Vitamin B3 +4743.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1555.6%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +6100%
Contains more Vitamin AVitamin A +143%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~12.4mg

All nutrients comparison - raw data values

Nutrient Coriander Margarine DV% diff.
Vitamin K 310µg 93µg 181%
Polyunsaturated fat 0.04g 24.302g 162%
Fats 0.52g 80.71g 123%
Monounsaturated fat 0.275g 38.877g 97%
Saturated fat 0.014g 15.189g 69%
Vitamin A 337µg 819µg 54%
Vitamin E 2.5mg 9mg 43%
Calories 23kcal 717kcal 35%
Vitamin C 27mg 0.2mg 30%
Copper 0.225mg 0mg 25%
Iron 1.77mg 0.06mg 21%
Manganese 0.426mg 19%
Potassium 521mg 18mg 15%
Folate 62µg 1µg 15%
Fiber 2.8g 0g 11%
Vitamin B6 0.149mg 0.009mg 11%
Vitamin B5 0.57mg 11%
Vitamin B2 0.162mg 0.037mg 10%
Vitamin B3 1.114mg 0.023mg 7%
Phosphorus 48mg 5mg 6%
Calcium 67mg 3mg 6%
Magnesium 26mg 3mg 5%
Vitamin B1 0.067mg 0.01mg 5%
Zinc 0.5mg 0mg 5%
Protein 2.13g 0.16g 4%
Vitamin B12 0µg 0.1µg 4%
Selenium 0.9µg 0µg 2%
Sodium 46mg 2mg 2%
Carbs 3.67g 0.7g 1%
Net carbs 0.87g 0.7g N/A
Sugar 0.87g 0g N/A
Trans fat 0g 14.89g N/A
Choline 12.8mg 12.4mg 0%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +1231.3%
Contains more CarbsCarbs +424.3%
Contains more WaterWater +458.2%
Contains more FatsFats +15421.2%
Contains more OtherOther +29.9%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +14037.1%
Contains more Poly. FatPolyunsaturated fat +60655%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.