Coriander vs. Tofu — In-Depth Nutrition Comparison
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Differences between coriander and tofu
- Coriander has more vitamin A, vitamin C, and vitamin B5, while tofu has more calcium, manganese, selenium, phosphorus, copper, iron, and zinc.
- Coriander's daily need coverage for vitamin A is 132% higher.
- Tofu contains 135 times less vitamin C than coriander. Coriander contains 27mg of vitamin C, while tofu contains 0.2mg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of coriander is 32.
The food types used in this comparison are Coriander (cilantro) leaves, raw and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| Contains more PotassiumPotassium | +119.8% |
| Contains more MagnesiumMagnesium | +123.1% |
| Contains more CalciumCalcium | +919.4% |
| Contains more IronIron | +50.3% |
| Contains more CopperCopper | +68% |
| Contains more ZincZinc | +214% |
| Contains more PhosphorusPhosphorus | +295.8% |
| Contains less SodiumSodium | -69.6% |
| Contains more ManganeseManganese | +177.2% |
| Contains more SeleniumSelenium | +1833.3% |
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.
| Contains more Vitamin CVitamin C | +13400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +58.8% |
| Contains more Vitamin B3Vitamin B3 | +192.4% |
| Contains more Vitamin B5Vitamin B5 | +328.6% |
| Contains more Vitamin B6Vitamin B6 | +62% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +113.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +135.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 310µg | 258% | |
| Calcium | 67mg | 683mg | 62% |
| Vitamin A | 337µg | 37% | |
| Polyunsaturated fat | 0.04g | 4.921g | 33% |
| Manganese | 0.426mg | 1.181mg | 33% |
| Selenium | 0.9µg | 17.4µg | 30% |
| Vitamin C | 27mg | 0.2mg | 30% |
| Protein | 2.13g | 17.27g | 30% |
| Phosphorus | 48mg | 190mg | 20% |
| Vitamin E | 2.5mg | 17% | |
| Copper | 0.225mg | 0.378mg | 17% |
| Fats | 0.52g | 8.72g | 13% |
| Iron | 1.77mg | 2.66mg | 11% |
| Zinc | 0.5mg | 1.57mg | 10% |
| Vitamin B5 | 0.57mg | 0.133mg | 9% |
| Vitamin B1 | 0.067mg | 0.158mg | 8% |
| Potassium | 521mg | 237mg | 8% |
| Magnesium | 26mg | 58mg | 8% |
| Folate | 62µg | 29µg | 8% |
| Saturated fat | 0.014g | 1.261g | 6% |
| Calories | 23kcal | 144kcal | 6% |
| Vitamin B2 | 0.162mg | 0.102mg | 5% |
| Vitamin B3 | 1.114mg | 0.381mg | 5% |
| Monounsaturated fat | 0.275g | 1.925g | 4% |
| Vitamin B6 | 0.149mg | 0.092mg | 4% |
| Fiber | 2.8g | 2.3g | 2% |
| Choline | 12.8mg | 2% | |
| Sodium | 46mg | 14mg | 1% |
| Net carbs | 0.87g | 0.48g | N/A |
| Carbs | 3.67g | 2.78g | 0% |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +32% |
| Contains more WaterWater | +32% |
| Contains more ProteinProtein | +710.8% |
| Contains more FatsFats | +1576.9% |
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +600% |
| Contains more Poly. FatPolyunsaturated fat | +12202.5% |
