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Coriander vs. Pot roast — In-Depth Nutrition Comparison

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How are coriander and pot roast different?

  • Coriander is richer in vitamin K, vitamin A, vitamin C, and manganese, while pot roast is higher in vitamin B12, zinc, selenium, and vitamin B3.
  • Coriander covers your daily need for vitamin K, 257% more than pot roast.
  • Coriander is lower in saturated fat.
  • Coriander has a higher glycemic index (32) than pot roast (0).

Coriander (cilantro) leaves, raw and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised types were used in this article.

Infographic

Coriander vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +318.8%
Contains more PotassiumPotassium +125.5%
Contains more CopperCopper +127.3%
Contains more ManganeseManganese +4160%
Contains more IronIron +36.7%
Contains more ZincZinc +1232%
Contains more PhosphorusPhosphorus +262.5%
Contains more SeleniumSelenium +2900%
~equal in Sodium ~47mg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +390.2%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin KVitamin K +17122.2%
Contains more FolateFolate +588.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +268.5%
Contains more Vitamin B6Vitamin B6 +89.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +760.9%
~equal in Vitamin B2 ~0.171mg
~equal in Vitamin B5 ~0.571mg

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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +77.7%
Contains more OtherOther +-14800%
Contains more ProteinProtein +1258.7%
Contains more FatsFats +3586.5%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2872.7%
Contains more Poly. FatPolyunsaturated fat +1670%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Pot roast
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 Pot roast DV% diff.
Vitamin K 310µg 1.8µg 257%
Vitamin B12 0µg 2.13µg 89%
Zinc 0.5mg 6.66mg 56%
Protein 2.13g 28.94g 54%
Selenium 0.9µg 27µg 47%
Cholesterol 0mg 116mg 39%
Vitamin A 337µg 0µg 37%
Saturated fat 0.014g 7.548g 34%
Vitamin C 27mg 0mg 30%
Fats 0.52g 19.17g 29%
Monounsaturated fat 0.275g 8.175g 20%
Vitamin B3 1.114mg 4.105mg 19%
Choline 12.8mg 110.2mg 18%
Manganese 0.426mg 0.01mg 18%
Phosphorus 48mg 174mg 18%
Calories 23kcal 297kcal 14%
Copper 0.225mg 0.099mg 14%
Vitamin E 2.5mg 0.51mg 13%
Folate 62µg 9µg 13%
Fiber 2.8g 0g 11%
Vitamin B6 0.149mg 0.283mg 10%
Potassium 521mg 231mg 9%
Iron 1.77mg 2.42mg 8%
Calcium 67mg 16mg 5%
Polyunsaturated fat 0.04g 0.708g 4%
Magnesium 26mg 19mg 2%
Carbs 3.67g 0g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Vitamin B2 0.162mg 0.171mg 1%
Vitamin B1 0.067mg 0.059mg 1%
Net carbs 0.87g 0g N/A
Sugar 0.87g 0g N/A
Sodium 46mg 47mg 0%
Vitamin B5 0.57mg 0.571mg 0%
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Pot roast
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%
Pot roast
Minerals Daily Need Coverage Score
33%
Coriander
57%
Pot roast

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 32)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 7.534g)
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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.