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  6. Coriander vs. Pacific saury raw

Coriander vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the differences between coriander and pacific saury raw?

  • Coriander is higher in vitamin K, vitamin A, vitamin C, copper, vitamin E, and iron, yet pacific saury raw is higher in vitamin B12, phosphorus, selenium, and vitamin D.
  • Coriander's daily need coverage for vitamin K is 258% more.
  • Coriander has 96 times more vitamin A than pacific saury raw. While coriander has 6748IU of vitamin A, pacific saury raw has only 70IU.
  • The glycemic index of pacific saury raw is lower.

We used Coriander (cilantro) leaves, raw and Fish, pike, northern, raw types in this article.

Infographic

Coriander vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +17.5%
Contains more PotassiumPotassium +101.2%
Contains more IronIron +221.8%
Contains more CopperCopper +341.2%
Contains more ManganeseManganese +77.5%
Contains more MagnesiumMagnesium +19.2%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +358.3%
Contains less SodiumSodium -15.2%
Contains more SeleniumSelenium +1300%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +610.5%
Contains more Vitamin AVitamin A +1504.8%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +15.5%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B6Vitamin B6 +27.4%
Contains more Vitamin KVitamin K +309900%
Contains more FolateFolate +313.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +407.8%

All nutrients comparison - raw data values

Nutrient Coriander Pacific saury raw DV% diff.
Vitamin K 310µg 0.1µg 258%
Vitamin B12 0µg 2µg 83%
Vitamin A 337µg 21µg 35%
Protein 2.13g 19.26g 34%
Vitamin C 27mg 3.8mg 26%
Phosphorus 48mg 220mg 25%
Selenium 0.9µg 12.6µg 21%
Copper 0.225mg 0.051mg 19%
Vitamin E 2.5mg 0.2mg 15%
Iron 1.77mg 0.55mg 15%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Folate 62µg 15µg 12%
Vitamin D 0IU 99IU 12%
Fiber 2.8g 0g 11%
Choline 12.8mg 65mg 9%
Vitamin B2 0.162mg 0.063mg 8%
Manganese 0.426mg 0.24mg 8%
Potassium 521mg 259mg 8%
Vitamin B3 1.114mg 2.3mg 7%
Vitamin B5 0.57mg 0.75mg 4%
Calories 23kcal 88kcal 3%
Zinc 0.5mg 0.67mg 2%
Vitamin B6 0.149mg 0.117mg 2%
Polyunsaturated fat 0.04g 0.202g 1%
Vitamin B1 0.067mg 0.058mg 1%
Calcium 67mg 57mg 1%
Magnesium 26mg 31mg 1%
Carbs 3.67g 0g 1%
Fats 0.52g 0.69g 0%
Net carbs 0.87g 0g N/A
Sugar 0.87g 0g N/A
Sodium 46mg 39mg 0%
Saturated fat 0.014g 0.118g 0%
Monounsaturated fat 0.275g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%
Contains more OtherOther +30.1%
Contains more ProteinProtein +804.2%
Contains more FatsFats +32.7%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +75.2%
Contains more Poly. FatPolyunsaturated fat +405%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.