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 A, vitamin K, iron, copper, folate, vitamin E, fiber, manganese, and vitamin B3, yet watercress is richer in vitamin C.
- Coriander's daily need coverage for vitamin A is 71% 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
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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 MagnesiumMagnesium | +23.8% |
| Contains more PotassiumPotassium | +57.9% |
| Contains more IronIron | +785% |
| Contains more CopperCopper | +192.2% |
| Contains more ZincZinc | +354.5% |
| Contains more ManganeseManganese | +74.6% |
| Contains more CalciumCalcium | +79.1% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +110.6% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin B3Vitamin B3 | +457% |
| Contains more Vitamin B5Vitamin B5 | +83.9% |
| Contains more Vitamin B6Vitamin B6 | +15.5% |
| Contains more Vitamin KVitamin K | +24% |
| Contains more FolateFolate | +588.9% |
| Contains more CholineCholine | +42.2% |
| Contains more Vitamin CVitamin C | +59.3% |
| Contains more Vitamin B1Vitamin B1 | +34.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 310µg | 250µg | 50% |
| Iron | 1.77mg | 0.2mg | 20% |
| Vitamin A | 337µg | 160µg | 20% |
| Vitamin C | 27mg | 43mg | 18% |
| Copper | 0.225mg | 0.077mg | 16% |
| Folate | 62µg | 9µg | 13% |
| Vitamin E | 2.5mg | 1mg | 10% |
| Fiber | 2.8g | 0.5g | 9% |
| Manganese | 0.426mg | 0.244mg | 8% |
| Vitamin B3 | 1.114mg | 0.2mg | 6% |
| Potassium | 521mg | 330mg | 6% |
| Vitamin B5 | 0.57mg | 0.31mg | 5% |
| Calcium | 67mg | 120mg | 5% |
| Zinc | 0.5mg | 0.11mg | 4% |
| Vitamin B2 | 0.162mg | 0.12mg | 3% |
| Vitamin B1 | 0.067mg | 0.09mg | 2% |
| Phosphorus | 48mg | 60mg | 2% |
| Vitamin B6 | 0.149mg | 0.129mg | 2% |
| Choline | 12.8mg | 9mg | 1% |
| Monounsaturated fat | 0.275g | 0.008g | 1% |
| Calories | 23kcal | 11kcal | 1% |
| Magnesium | 26mg | 21mg | 1% |
| Carbs | 3.67g | 1.29g | 1% |
| Fats | 0.52g | 0.1g | 1% |
| Protein | 2.13g | 2.3g | 0% |
| Net carbs | 0.87g | 0.79g | N/A |
| Sugar | 0.87g | 0.2g | N/A |
| Sodium | 46mg | 41mg | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.014g | 0.027g | 0% |
| Polyunsaturated fat | 0.04g | 0.035g | 0% |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.13 g
Fats:
0.52 g
Carbs:
3.67 g
Water:
92.21 g
Other:
1.47 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +420% |
| Contains more CarbsCarbs | +184.5% |
| Contains more OtherOther | +22.5% |
~equal in
Protein
~2.3g
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.275 g
Polyunsaturated fat:
Poly. Fat
0.04 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains less Sat. FatSaturated fat | -48.1% |
| Contains more Mono. FatMonounsaturated fat | +3337.5% |
| Contains more Poly. FatPolyunsaturated fat | +14.3% |
