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Coriander vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between coriander and swordfish?

  • Coriander is richer in vitamin K, vitamin A, and vitamin C, yet swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
  • Coriander's daily need coverage for vitamin K is 258% higher.
  • Swordfish has a lower glycemic index than coriander.

We used Coriander (cilantro) leaves, raw and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Coriander vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +1016.7%
Contains more IronIron +293.3%
Contains more CopperCopper +389.1%
Contains less SodiumSodium -52.6%
Contains more ManganeseManganese +3176.9%
Contains more MagnesiumMagnesium +34.6%
Contains more ZincZinc +56%
Contains more PhosphorusPhosphorus +533.3%
Contains more SeleniumSelenium +7511.1%
~equal in Potassium ~499mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +683.7%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin KVitamin K +309900%
Contains more FolateFolate +3000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B3Vitamin B3 +730.7%
Contains more Vitamin B6Vitamin B6 +312.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +505.5%
~equal in Vitamin E ~2.41mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.1%
Contains more OtherOther +308.3%
Contains more ProteinProtein +1000.9%
Contains more FatsFats +1425%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +1188.7%
Contains more Poly. FatPolyunsaturated fat +3320%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coriander Swordfish
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 Swordfish DV% diff.
Vitamin K 310µg 0.1µg 258%
Selenium 0.9µg 68.5µg 123%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1.114mg 9.254mg 51%
Protein 2.13g 23.45g 43%
Phosphorus 48mg 304mg 37%
Vitamin B6 0.149mg 0.615mg 36%
Vitamin A 337µg 43µg 33%
Vitamin C 27mg 0mg 30%
Cholesterol 0mg 78mg 26%
Copper 0.225mg 0.046mg 20%
Manganese 0.426mg 0.013mg 18%
Iron 1.77mg 0.45mg 17%
Folate 62µg 2µg 15%
Choline 12.8mg 77.5mg 12%
Fiber 2.8g 0g 11%
Fats 0.52g 7.93g 11%
Saturated fat 0.014g 1.911g 9%
Polyunsaturated fat 0.04g 1.368g 9%
Monounsaturated fat 0.275g 3.544g 8%
Vitamin B2 0.162mg 0.063mg 8%
Calories 23kcal 172kcal 7%
Calcium 67mg 6mg 6%
Vitamin B5 0.57mg 0.417mg 3%
Zinc 0.5mg 0.78mg 3%
Vitamin B1 0.067mg 0.089mg 2%
Sodium 46mg 97mg 2%
Magnesium 26mg 35mg 2%
Vitamin E 2.5mg 2.41mg 1%
Potassium 521mg 499mg 1%
Carbs 3.67g 0g 1%
Net carbs 0.87g 0g N/A
Sugar 0.87g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
33%
Coriander
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 1.897g)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.