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Coriander vs. Smoothie — In-Depth Nutrition Comparison

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Important differences between coriander and smoothie

  • Coriander has more vitamin A, iron, potassium, fiber, and vitamin B6; however, smoothie has more vitamin B12.
  • Coriander's daily need coverage for vitamin A is 127% more.
  • Coriander is lower in sugar.
  • Smoothie has a higher glycemic index than coriander.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Coriander vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +63.4%
Contains more PotassiumPotassium +2070.8%
Contains more IronIron +1080%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -37%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~24.5mg
~equal in Vitamin D ~µg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +74.6%
Contains more FatsFats +∞%
Contains more OtherOther +332.4%
Contains more CarbsCarbs +122.3%
~equal in Water ~90.28g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Smoothie
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Smoothie DV% diff.
Vitamin K 310µg 258%
Vitamin A 337µg 37%
Copper 0.225mg 25%
Iron 1.77mg 0.15mg 20%
Manganese 0.426mg 19%
Vitamin E 2.5mg 17%
Folate 62µg 16%
Potassium 521mg 24mg 15%
Vitamin B2 0.162mg 12%
Vitamin B5 0.57mg 11%
Fiber 2.8g 0g 11%
Vitamin B12 0µg 0.24µg 10%
Phosphorus 48mg 7%
Magnesium 26mg 6%
Vitamin B1 0.067mg 6%
Zinc 0.5mg 5%
Vitamin B6 0.149mg 0.082mg 5%
Calcium 67mg 41mg 3%
Vitamin C 27mg 24.5mg 3%
Protein 2.13g 1.22g 2%
Choline 12.8mg 2%
Selenium 0.9µg 2%
Vitamin B3 1.114mg 0.816mg 2%
Monounsaturated fat 0.275g 1%
Calories 23kcal 37kcal 1%
Sodium 46mg 29mg 1%
Carbs 3.67g 8.16g 1%
Fats 0.52g 0g 1%
Net carbs 0.87g 8.16g N/A
Sugar 0.87g 7.35g N/A
Saturated fat 0.014g 0g 0%
Polyunsaturated fat 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
33%
Coriander
2%
Smoothie

Comparison summary

Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 6.48g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 12)
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.