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Coriander vs. Omelette — In-Depth Nutrition Comparison

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A recap on differences between coriander and omelette

  • Coriander has more vitamin K, vitamin A, vitamin C, copper, and manganese; however, omelette is higher in selenium, choline, vitamin B12, and vitamin B2.
  • Coriander covers your daily vitamin K needs 255% more than omelette.
  • The glycemic index of coriander is higher.

Food varieties used in this article are Coriander (cilantro) leaves, raw and Egg, whole, cooked, omelet.

Infographic

Coriander vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +39.6%
Contains more PotassiumPotassium +345.3%
Contains more IronIron +19.6%
Contains more CopperCopper +257.1%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +1675%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +247.9%
Contains more SeleniumSelenium +2766.7%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +95.9%
Contains more Vitamin EVitamin E +93.8%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B3Vitamin B3 +1640.6%
Contains more Vitamin KVitamin K +6788.9%
Contains more FolateFolate +59%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +138.3%
Contains more Vitamin B5Vitamin B5 +126.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1834.4%
~equal in Vitamin B6 ~0.143mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +473.4%
Contains more WaterWater +21.1%
Contains more OtherOther +47%
Contains more ProteinProtein +396.2%
Contains more FatsFats +2142.3%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +1661.1%
Contains more Poly. FatPolyunsaturated fat +6680%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Omelette DV% diff.
Vitamin K 310µg 4.5µg 255%
Cholesterol 0mg 313mg 104%
Selenium 0.9µg 25.8µg 45%
Choline 12.8mg 247.6mg 43%
Vitamin B12 0µg 0.76µg 32%
Vitamin C 27mg 0mg 30%
Vitamin A 337µg 172µg 18%
Copper 0.225mg 0.063mg 18%
Polyunsaturated fat 0.04g 2.712g 18%
Manganese 0.426mg 0.024mg 17%
Phosphorus 48mg 167mg 17%
Vitamin B2 0.162mg 0.386mg 17%
Fats 0.52g 11.66g 17%
Protein 2.13g 10.57g 17%
Saturated fat 0.014g 3.319g 15%
Vitamin B5 0.57mg 1.289mg 14%
Potassium 521mg 117mg 12%
Monounsaturated fat 0.275g 4.843g 11%
Fiber 2.8g 0g 11%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Vitamin E 2.5mg 1.29mg 8%
Vitamin B3 1.114mg 0.064mg 7%
Calories 23kcal 154kcal 7%
Folate 62µg 39µg 6%
Sodium 46mg 155mg 5%
Zinc 0.5mg 1.09mg 5%
Iron 1.77mg 1.48mg 4%
Magnesium 26mg 11mg 4%
Vitamin B1 0.067mg 0.034mg 3%
Calcium 67mg 48mg 2%
Carbs 3.67g 0.64g 1%
Net carbs 0.87g 0.64g N/A
Sugar 0.87g 0.31g N/A
Vitamin B6 0.149mg 0.143mg 0%
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
33%
Coriander
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 32)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 109mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 3.305g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.