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  6. Coriander vs. Monterey Jack

Coriander vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between coriander and monterey Jack

  • Coriander has more vitamin K, vitamin A, and vitamin C; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Coriander covers your daily vitamin K needs 256% more than monterey Jack.
  • Coriander contains less sodium.

Specific food types used in this comparison are Coriander (cilantro) leaves, raw and Cheese, monterey.

Infographic

Coriander vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +543.2%
Contains more IronIron +145.8%
Contains more CopperCopper +603.1%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +3772.7%
Contains more CalciumCalcium +1013.4%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +825%
Contains more SeleniumSelenium +1511.1%
~equal in Magnesium ~27mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70.2%
Contains more Vitamin EVitamin E +861.5%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B3Vitamin B3 +1097.8%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +88.6%
Contains more Vitamin KVitamin K +12300%
Contains more FolateFolate +244.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%

All nutrients comparison - raw data values

Nutrient Coriander Monterey Jack DV% diff.
Vitamin K 310µg 2.5µg 256%
Saturated fat 0.014g 19.066g 87%
Calcium 67mg 746mg 68%
Phosphorus 48mg 444mg 57%
Fats 0.52g 30.28g 46%
Protein 2.13g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Vitamin C 27mg 0mg 30%
Cholesterol 0mg 89mg 30%
Selenium 0.9µg 14.5µg 25%
Sodium 46mg 600mg 24%
Zinc 0.5mg 3mg 23%
Monounsaturated fat 0.275g 8.751g 21%
Copper 0.225mg 0.032mg 21%
Vitamin B2 0.162mg 0.39mg 18%
Manganese 0.426mg 0.011mg 18%
Calories 23kcal 373kcal 18%
Vitamin E 2.5mg 0.26mg 15%
Vitamin A 337µg 198µg 15%
Iron 1.77mg 0.72mg 13%
Potassium 521mg 81mg 13%
Fiber 2.8g 0g 11%
Folate 62µg 18µg 11%
Vitamin B5 0.57mg 0.21mg 7%
Vitamin B3 1.114mg 0.093mg 6%
Polyunsaturated fat 0.04g 0.899g 6%
Vitamin B6 0.149mg 0.079mg 5%
Vitamin B1 0.067mg 0.015mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Carbs 3.67g 0.68g 1%
Net carbs 0.87g 0.68g N/A
Magnesium 26mg 27mg 0%
Sugar 0.87g 0.5g N/A
Choline 12.8mg 15.4mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%

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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +439.7%
Contains more WaterWater +124.8%
Contains more ProteinProtein +1049.3%
Contains more FatsFats +5723.1%
Contains more OtherOther +141.5%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3082.2%
Contains more Poly. FatPolyunsaturated fat +2147.5%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.