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Coriander vs. Soy sauce — In-Depth Nutrition Comparison

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How are coriander and soy sauce different?

  • Coriander is richer in vitamin K, vitamin A, vitamin C, copper, vitamin E, and folate, while soy sauce is higher in manganese, phosphorus, and magnesium.
  • Coriander covers your daily need for vitamin K, 258% more than soy sauce.
  • Coriander is lower in sodium.
  • Coriander has a higher glycemic index (32) than soy sauce (15).

Coriander (cilantro) leaves, raw and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Coriander vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +103%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +22.1%
Contains more CopperCopper +423.3%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +184.6%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +245.8%
Contains more ManganeseManganese +139%

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +342.9%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more CholineCholine +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.165mg
~equal in Vitamin B6 ~0.148mg
~equal in Vitamin B12 ~0µg

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% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more WaterWater +29.6%
Contains more ProteinProtein +282.2%
Contains more CarbsCarbs +34.3%
Contains more OtherOther +934.7%
~equal in Fats ~0.57g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +557.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Soy sauce DV% diff.
Vitamin K 310µg 0µg 258%
Sodium 46mg 5493mg 237%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 0mg 30%
Manganese 0.426mg 1.018mg 26%
Copper 0.225mg 0.043mg 20%
Phosphorus 48mg 166mg 17%
Vitamin E 2.5mg 0mg 17%
Folate 62µg 14µg 12%
Protein 2.13g 8.14g 12%
Magnesium 26mg 74mg 11%
Fiber 2.8g 0.8g 8%
Vitamin B3 1.114mg 2.196mg 7%
Vitamin B5 0.57mg 0.297mg 5%
Iron 1.77mg 1.45mg 4%
Zinc 0.5mg 0.87mg 3%
Potassium 521mg 435mg 3%
Calcium 67mg 33mg 3%
Vitamin B1 0.067mg 0.033mg 3%
Calories 23kcal 53kcal 2%
Selenium 0.9µg 0.5µg 1%
Choline 12.8mg 18.3mg 1%
Polyunsaturated fat 0.04g 0.263g 1%
Fats 0.52g 0.57g 0%
Carbs 3.67g 4.93g 0%
Net carbs 0.87g 4.13g N/A
Sugar 0.87g 0.4g N/A
Vitamin B2 0.162mg 0.165mg 0%
Vitamin B6 0.149mg 0.148mg 0%
Saturated fat 0.014g 0.073g 0%
Monounsaturated fat 0.275g 0.088g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
33%
Coriander
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.47g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 5447mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $1.4)
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)
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.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.