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  6. Coriander vs. Potato salad

Coriander vs. Potato salad — In-Depth Nutrition Comparison

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How are coriander and potato salad different?

  • Coriander has more vitamin A, vitamin C, manganese, iron, folate, copper, potassium, and vitamin B2 than potato salad.
  • Daily need coverage for vitamin A for coriander is 132% higher.
  • Coriander contains 9 times more folate than potato salad. While coriander contains 62µg of folate, potato salad contains only 7µg.
  • Coriander has less sodium.
  • Coriander has a lower glycemic index (32) than potato salad (45).

Coriander (cilantro) leaves, raw and Potato salad, home-prepared are the varieties used in this article.

Infographic

Coriander vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +252.6%
Contains more PotassiumPotassium +105.1%
Contains more IronIron +172.3%
Contains more CopperCopper +90.7%
Contains more ZincZinc +61.3%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +321.8%
Contains more SeleniumSelenium +355.6%
~equal in Phosphorus ~52mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +170%
Contains more Vitamin AVitamin A +953.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +785.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +14.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.534mg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Potato salad DV% diff.
Vitamin K 310µg 258%
Vitamin A 337µg 32µg 34%
Polyunsaturated fat 0.04g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 46mg 529mg 21%
Vitamin C 27mg 10mg 19%
Vitamin E 2.5mg 17%
Iron 1.77mg 0.65mg 14%
Manganese 0.426mg 0.101mg 14%
Folate 62µg 7µg 14%
Copper 0.225mg 0.118mg 12%
Fats 0.52g 8.2g 12%
Potassium 521mg 254mg 8%
Vitamin B2 0.162mg 0.06mg 8%
Saturated fat 0.014g 1.429g 6%
Monounsaturated fat 0.275g 2.48g 6%
Calories 23kcal 143kcal 6%
Selenium 0.9µg 4.1µg 6%
Fiber 2.8g 1.3g 6%
Calcium 67mg 19mg 5%
Magnesium 26mg 15mg 3%
Carbs 3.67g 11.17g 3%
Zinc 0.5mg 0.31mg 2%
Choline 12.8mg 2%
Phosphorus 48mg 52mg 1%
Vitamin B6 0.149mg 0.141mg 1%
Vitamin B5 0.57mg 0.534mg 1%
Vitamin B3 1.114mg 0.89mg 1%
Vitamin B1 0.067mg 0.077mg 1%
Protein 2.13g 2.68g 1%
Net carbs 0.87g 9.87g N/A
Sugar 0.87g N/A
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +21.3%
Contains more ProteinProtein +25.8%
Contains more FatsFats +1476.9%
Contains more CarbsCarbs +204.4%
Contains more OtherOther +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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +801.8%
Contains more Poly. FatPolyunsaturated fat +9242.5%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.