Coriander vs. Mashed potato — In-Depth Nutrition Comparison
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The main differences between coriander and mashed potato
- Coriander is richer than mashed potato in vitamin K, vitamin A, vitamin C, copper, iron, manganese, vitamin E, folate, and vitamin B2.
- Daily need coverage for vitamin K for coriander is 253% higher.
- Coriander contains less sodium.
- Coriander has a lower glycemic index than mashed potato.
Food types used in this article are Coriander (cilantro) leaves, raw and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more CalciumCalcium | +272.2% |
| Contains more PotassiumPotassium | +82.2% |
| Contains more IronIron | +471% |
| Contains more CopperCopper | +542.9% |
| Contains more ZincZinc | +127.3% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +334.7% |
| Contains more SeleniumSelenium | +12.5% |
| Contains more PhosphorusPhosphorus | +22.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +683.7% |
| Contains more Vitamin EVitamin E | +495.2% |
| Contains more Vitamin B1Vitamin B1 | +346.7% |
| Contains more Vitamin B2Vitamin B2 | +980% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +24.2% |
| Contains more Vitamin KVitamin K | +5154.2% |
| Contains more FolateFolate | +588.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 310µg | 5.9µg | 253% |
| Vitamin A | 337µg | 43µg | 33% |
| Vitamin C | 27mg | 0mg | 30% |
| Copper | 0.225mg | 0.035mg | 21% |
| Iron | 1.77mg | 0.31mg | 18% |
| Manganese | 0.426mg | 0.098mg | 14% |
| Vitamin E | 2.5mg | 0.42mg | 14% |
| Folate | 62µg | 9µg | 13% |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin B2 | 0.162mg | 0.015mg | 11% |
| Sodium | 46mg | 306mg | 11% |
| Polyunsaturated fat | 0.04g | 1.342g | 9% |
| Potassium | 521mg | 286mg | 7% |
| Fiber | 2.8g | 1.3g | 6% |
| Starch | 12.1g | 5% | |
| Calcium | 67mg | 18mg | 5% |
| Carbs | 3.67g | 14.65g | 4% |
| Vitamin B1 | 0.067mg | 0.015mg | 4% |
| Fats | 0.52g | 2.82g | 4% |
| Zinc | 0.5mg | 0.22mg | 3% |
| Saturated fat | 0.014g | 0.577g | 3% |
| Magnesium | 26mg | 15mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Calories | 23kcal | 89kcal | 3% |
| Phosphorus | 48mg | 59mg | 2% |
| Vitamin B6 | 0.149mg | 0.12mg | 2% |
| Protein | 2.13g | 1.65g | 1% |
| Monounsaturated fat | 0.275g | 0.72g | 1% |
| Net carbs | 0.87g | 13.35g | N/A |
| Sugar | 0.87g | 0.5g | N/A |
| Selenium | 0.9µg | 0.8µg | 0% |
| Vitamin B3 | 1.114mg | 1.08mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 12.8mg | 13.4mg | 0% |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.13 g
Fats:
0.52 g
Carbs:
3.67 g
Water:
92.21 g
Other:
1.47 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +29.1% |
| Contains more WaterWater | +15.8% |
| Contains more OtherOther | +16.7% |
| Contains more FatsFats | +442.3% |
| Contains more CarbsCarbs | +299.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.275 g
Polyunsaturated fat:
Poly. Fat
0.04 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +161.8% |
| Contains more Poly. FatPolyunsaturated fat | +3255% |
