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Coriander vs Watercress - In-Depth Nutrition Comparison

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What are the main differences between Coriander and Watercress?

  • Coriander is richer in Vitamin K, Vitamin A RAE, Iron, Copper, Folate, Vitamin E , Fiber, Manganese, and Vitamin B3, yet Watercress is richer in Vitamin C.
  • Coriander's daily need coverage for Vitamin K is 50% higher.
  • Coriander has 9 times more Iron than Watercress. Coriander has 1.77mg of Iron, while Watercress has 0.2mg.

We used Coriander (cilantro) leaves, raw and Watercress, raw types in this comparison.

Infographic

Coriander vs Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +785%
Contains more Magnesium +23.8%
Contains more Potassium +57.9%
Contains more Zinc +354.5%
Contains more Copper +192.2%
Contains more Calcium +79.1%
Contains more Phosphorus +25%
Contains less Sodium -10.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Iron +785%
Contains more Magnesium +23.8%
Contains more Potassium +57.9%
Contains more Zinc +354.5%
Contains more Copper +192.2%
Contains more Calcium +79.1%
Contains more Phosphorus +25%
Contains less Sodium -10.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +111.5%
Contains more Vitamin E +150%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +457%
Contains more Vitamin B5 +83.9%
Contains more Vitamin B6 +15.5%
Contains more Folate +588.9%
Contains more Vitamin K +24%
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +34.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +111.5%
Contains more Vitamin E +150%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +457%
Contains more Vitamin B5 +83.9%
Contains more Vitamin B6 +15.5%
Contains more Folate +588.9%
Contains more Vitamin K +24%
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +34.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Coriander Watercress Opinion
Net carbs 0.87g 0.79g Coriander
Protein 2.13g 2.3g Watercress
Fats 0.52g 0.1g Coriander
Carbs 3.67g 1.29g Coriander
Calories 23kcal 11kcal Coriander
Starch g g
Fructose g g
Sugar 0.87g 0.2g Watercress
Fiber 2.8g 0.5g Coriander
Calcium 67mg 120mg Watercress
Iron 1.77mg 0.2mg Coriander
Magnesium 26mg 21mg Coriander
Phosphorus 48mg 60mg Watercress
Potassium 521mg 330mg Coriander
Sodium 46mg 41mg Watercress
Zinc 0.5mg 0.11mg Coriander
Copper 0.225mg 0.077mg Coriander
Vitamin A 6748IU 3191IU Coriander
Vitamin E 2.5mg 1mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 43mg Watercress
Vitamin B1 0.067mg 0.09mg Watercress
Vitamin B2 0.162mg 0.12mg Coriander
Vitamin B3 1.114mg 0.2mg Coriander
Vitamin B5 0.57mg 0.31mg Coriander
Vitamin B6 0.149mg 0.129mg Coriander
Folate 62µg 9µg Coriander
Vitamin B12 0µg 0µg
Vitamin K 310µg 250µg Coriander
Tryptophan mg 0.03mg Watercress
Threonine mg 0.133mg Watercress
Isoleucine mg 0.093mg Watercress
Leucine mg 0.166mg Watercress
Lysine mg 0.134mg Watercress
Methionine mg 0.02mg Watercress
Phenylalanine mg 0.114mg Watercress
Valine mg 0.137mg Watercress
Histidine mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.027g Coriander
Monounsaturated Fat 0.275g 0.008g Coriander
Polyunsaturated fat 0.04g 0.035g Coriander

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
126
Coriander
91
Watercress
Mineral Summary Score
33
Coriander
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Coriander
14%
Watercress
Carbohydrates
4%
Coriander
1%
Watercress
Fats
2%
Coriander
0%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 5mg)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.013g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.