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Coriander vs. Molasses — In-Depth Nutrition Comparison

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How are coriander and molasses different?

  • Coriander is higher in vitamin K, vitamin A, and vitamin C; however, molasses are richer in magnesium, manganese, vitamin B6, iron, selenium, copper, and potassium.
  • Daily need coverage for vitamin K for coriander is 258% higher.

Coriander (cilantro) leaves, raw and Molasses are the varieties used in this article.

Infographic

Coriander vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +72.4%
Contains more PhosphorusPhosphorus +54.8%
Contains more MagnesiumMagnesium +830.8%
Contains more CalciumCalcium +206%
Contains more PotassiumPotassium +181%
Contains more IronIron +166.7%
Contains more CopperCopper +116.4%
Contains less SodiumSodium -19.6%
Contains more ManganeseManganese +259.2%
Contains more SeleniumSelenium +1877.8%

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% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B2Vitamin B2 +8000%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin B6Vitamin B6 +349.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.3mg

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +420%
Contains more WaterWater +321.6%
Contains more CarbsCarbs +1936.2%
Contains more OtherOther +124.5%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +759.4%
Contains more Poly. FatPolyunsaturated fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Molasses
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Coriander Molasses DV% diff.
Vitamin K 310µg 0µg 258%
Magnesium 26mg 242mg 51%
Manganese 0.426mg 1.53mg 48%
Vitamin B6 0.149mg 0.67mg 40%
Vitamin A 337µg 0µg 37%
Iron 1.77mg 4.72mg 37%
Selenium 0.9µg 17.8µg 31%
Vitamin C 27mg 0mg 30%
Copper 0.225mg 0.487mg 29%
Potassium 521mg 1464mg 28%
Carbs 3.67g 74.73g 24%
Vitamin E 2.5mg 0mg 17%
Folate 62µg 0µg 16%
Fructose 12.79g 16%
Calcium 67mg 205mg 14%
Calories 23kcal 290kcal 13%
Vitamin B2 0.162mg 0.002mg 12%
Fiber 2.8g 0g 11%
Vitamin B5 0.57mg 0.804mg 5%
Protein 2.13g 0g 4%
Vitamin B1 0.067mg 0.041mg 2%
Zinc 0.5mg 0.29mg 2%
Phosphorus 48mg 31mg 2%
Vitamin B3 1.114mg 0.93mg 1%
Fats 0.52g 0.1g 1%
Monounsaturated fat 0.275g 0.032g 1%
Net carbs 0.87g 74.73g N/A
Sugar 0.87g 74.72g N/A
Sodium 46mg 37mg 0%
Choline 12.8mg 13.3mg 0%
Saturated fat 0.014g 0.018g 0%
Polyunsaturated fat 0.04g 0.05g 0%

Which food is preferable for your diet?

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

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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
18%
Molasses
Minerals Daily Need Coverage Score
33%
Coriander
103%
Molasses

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 73.85g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.