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  6. Coriander vs. Porridge

Coriander vs. Porridge — In-Depth Nutrition Comparison

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How are Coriander and Porridge different?

  • Coriander is richer in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, Vitamin E , Potassium, Folate, and Vitamin B2, while Porridge is higher in Iron.
  • Coriander covers your daily need of Vitamin K 258% more than Porridge.

Coriander (cilantro) leaves, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

Infographic

Coriander vs Porridge 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.
Coriander
Coriander
6
:
4
Porridge
Porridge
Contains more Magnesium +420%
Contains more Phosphorus +220%
Contains more Potassium +3156.3%
Contains more Zinc +284.6%
Contains more Copper +462.5%
Contains more Manganese +∞%
Contains more Calcium +29.9%
Contains more Iron +111.3%
Contains less Sodium -87%
Contains more Selenium +211.1%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +420%
Contains more Phosphorus +220%
Contains more Potassium +3156.3%
Contains more Zinc +284.6%
Contains more Copper +462.5%
Contains more Manganese +∞%
Contains more Calcium +29.9%
Contains more Iron +111.3%
Contains less Sodium -87%
Contains more Selenium +211.1%

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.
Coriander
Coriander
10
:
0
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +12400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +548%
Contains more Vitamin B3 +114.2%
Contains more Vitamin B5 +702.8%
Contains more Vitamin B6 +1046.2%
Contains more Folate +416.7%
Contains more Vitamin K +309900%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +12400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +548%
Contains more Vitamin B3 +114.2%
Contains more Vitamin B5 +702.8%
Contains more Vitamin B6 +1046.2%
Contains more Folate +416.7%
Contains more Vitamin K +309900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
4
:
1
Porridge
Porridge
Contains more Protein +47.9%
Contains more Fats +147.6%
Contains more Other +568.2%
Contains more Carbs +186.6%
Equal in Water - 87.61
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +47.9%
Contains more Fats +147.6%
Contains more Other +568.2%
Contains more Carbs +186.6%
Equal in Water - 87.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
2
:
1
Porridge
Porridge
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +882.1%
Contains more Polyunsaturated fat +185%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +882.1%
Contains more Polyunsaturated fat +185%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Porridge Opinion
Net carbs 0.87g 10.02g Porridge
Protein 2.13g 1.44g Coriander
Fats 0.52g 0.21g Coriander
Carbs 3.67g 10.52g Porridge
Calories 23kcal 50kcal Porridge
Sugar 0.87g 0.03g Porridge
Fiber 2.8g 0.5g Coriander
Calcium 67mg 87mg Porridge
Iron 1.77mg 3.74mg Porridge
Magnesium 26mg 5mg Coriander
Phosphorus 48mg 15mg Coriander
Potassium 521mg 16mg Coriander
Sodium 46mg 6mg Porridge
Zinc 0.5mg 0.13mg Coriander
Copper 0.225mg 0.04mg Coriander
Manganese 0.426mg 0mg Coriander
Selenium 0.9µg 2.8µg Porridge
Vitamin A 6748IU 0IU Coriander
Vitamin A RAE 337µg 0µg Coriander
Vitamin E 2.5mg 0.02mg Coriander
Vitamin C 27mg 0mg Coriander
Vitamin B1 0.067mg 0.055mg Coriander
Vitamin B2 0.162mg 0.025mg Coriander
Vitamin B3 1.114mg 0.52mg Coriander
Vitamin B5 0.57mg 0.071mg Coriander
Vitamin B6 0.149mg 0.013mg Coriander
Folate 62µg 12µg Coriander
Vitamin K 310µg 0.1µg Coriander
Tryptophan 0.02mg Porridge
Threonine 0.045mg Porridge
Isoleucine 0.063mg Porridge
Leucine 0.11mg Porridge
Lysine 0.037mg Porridge
Methionine 0.027mg Porridge
Phenylalanine 0.078mg Porridge
Valine 0.07mg Porridge
Histidine 0.033mg Porridge
Saturated Fat 0.014g 0.033g Coriander
Monounsaturated Fat 0.275g 0.028g Coriander
Polyunsaturated fat 0.04g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
126%
Coriander
4%
Porridge
Minerals Daily Need Coverage Score
33%
Coriander
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 40mg)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
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)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.