Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Coriander
  5. Compare
  6. Coriander vs. Wafer

Coriander vs. Wafer — In-Depth Nutrition Comparison

Compare

Important differences between Coriander and Wafer

  • Coriander has more Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin E , however, Wafer has more Iron, Copper, Phosphorus, and Manganese.
  • Coriander's daily need coverage for Vitamin K is 256% more.
  • Coriander is lower in Sodium.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Cookies, chocolate wafers.

Infographic

Coriander vs Wafer 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.
Coriander
Coriander
3
:
7
Wafer
Wafer
Contains more Calcium +116.1%
Contains more Potassium +148.1%
Contains less Sodium -92.1%
Contains more Iron +126.6%
Contains more Magnesium +103.8%
Contains more Phosphorus +175%
Contains more Zinc +118%
Contains more Copper +105.8%
Contains more Manganese +63.4%
Contains more Selenium +533.3%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +116.1%
Contains more Potassium +148.1%
Contains less Sodium -92.1%
Contains more Iron +126.6%
Contains more Magnesium +103.8%
Contains more Phosphorus +175%
Contains more Zinc +118%
Contains more Copper +105.8%
Contains more Manganese +63.4%
Contains more Selenium +533.3%

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.
Coriander
Coriander
7
:
4
Wafer
Wafer
Contains more Vitamin A +67380%
Contains more Vitamin E +247.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +192.2%
Contains more Folate +31.9%
Contains more Vitamin K +12816.7%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B12 +∞%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +67380%
Contains more Vitamin E +247.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +192.2%
Contains more Folate +31.9%
Contains more Vitamin K +12816.7%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander
Coriander
1
:
4
Wafer
Wafer
Contains more Water +1949.1%
Contains more Protein +209.9%
Contains more Fats +2630.8%
Contains more Carbs +1880.9%
Contains more Other +36.1%
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Water +1949.1%
Contains more Protein +209.9%
Contains more Fats +2630.8%
Contains more Carbs +1880.9%
Contains more Other +36.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander
Coriander
1
:
2
Wafer
Wafer
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +1669.1%
Contains more Polyunsaturated fat +10282.5%
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +1669.1%
Contains more Polyunsaturated fat +10282.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander Wafer Opinion
Net carbs 0.87g 69.3g Wafer
Protein 2.13g 6.6g Wafer
Fats 0.52g 14.2g Wafer
Carbs 3.67g 72.7g Wafer
Calories 23kcal 433kcal Wafer
Sugar 0.87g 37.43g Coriander
Fiber 2.8g 3.4g Wafer
Calcium 67mg 31mg Coriander
Iron 1.77mg 4.01mg Wafer
Magnesium 26mg 53mg Wafer
Phosphorus 48mg 132mg Wafer
Potassium 521mg 210mg Coriander
Sodium 46mg 580mg Coriander
Zinc 0.5mg 1.09mg Wafer
Copper 0.225mg 0.463mg Wafer
Manganese 0.426mg 0.696mg Wafer
Selenium 0.9µg 5.7µg Wafer
Vitamin A 6748IU 10IU Coriander
Vitamin A RAE 337µg 3µg Coriander
Vitamin E 2.5mg 0.72mg Coriander
Vitamin C 27mg 0mg Coriander
Vitamin B1 0.067mg 0.203mg Wafer
Vitamin B2 0.162mg 0.266mg Wafer
Vitamin B3 1.114mg 2.858mg Wafer
Vitamin B5 0.57mg 0.381mg Coriander
Vitamin B6 0.149mg 0.051mg Coriander
Folate 62µg 47µg Coriander
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 310µg 2.4µg Coriander
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 0mg 2mg Coriander
Saturated Fat 0.014g 4.241g Coriander
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.275g 4.865g Wafer
Polyunsaturated fat 0.04g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Coriander
Coriander vs Scallion
Scallion
Coriander
Coriander vs Garlic
Garlic
Coriander
Coriander vs Parsley
Parsley
Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough

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
126%
Coriander
22%
Wafer
Minerals Daily Need Coverage Score
33%
Coriander
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 36.56g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 534mg)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 4.227g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 29)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.