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  6. Coriander vs. White bread

Coriander vs. White bread — In-Depth Nutrition Comparison

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The main differences between coriander and white bread

  • Coriander is richer in vitamin K, vitamin A, vitamin C, vitamin E, and copper, yet white bread is richer in vitamin B1, selenium, iron, and vitamin B3.
  • Daily need coverage for vitamin K for coriander is 258% higher.
  • Coriander contains less sodium.
  • Coriander has a lower glycemic index than white bread.

Food types used in this article are Coriander (cilantro) leaves, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Coriander vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +13%
Contains more PotassiumPotassium +313.5%
Contains more CopperCopper +122.8%
Contains less SodiumSodium -90.6%
Contains more CalciumCalcium +114.9%
Contains more IronIron +104%
Contains more ZincZinc +48%
Contains more PhosphorusPhosphorus +104.2%
Contains more ManganeseManganese +25.8%
Contains more SeleniumSelenium +2344.4%

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1036.4%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin KVitamin K +154900%
Contains more Vitamin B1Vitamin B1 +695.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +329.1%
Contains more FolateFolate +79%
Contains more CholineCholine +14.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.536mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander White bread DV% diff.
Vitamin K 310µg 0.2µg 258%
Vitamin B1 0.067mg 0.533mg 39%
Selenium 0.9µg 22µg 38%
Vitamin A 337µg 0µg 37%
Vitamin C 27mg 0mg 30%
Vitamin B3 1.114mg 4.78mg 23%
Iron 1.77mg 3.61mg 23%
Sodium 46mg 490mg 19%
Vitamin E 2.5mg 0.22mg 15%
Starch 37.17g 15%
Carbs 3.67g 49.42g 15%
Copper 0.225mg 0.101mg 14%
Protein 2.13g 8.85g 13%
Folate 62µg 111µg 12%
Calories 23kcal 266kcal 12%
Potassium 521mg 126mg 12%
Polyunsaturated fat 0.04g 1.602g 10%
Calcium 67mg 144mg 8%
Phosphorus 48mg 98mg 7%
Vitamin B2 0.162mg 0.243mg 6%
Manganese 0.426mg 0.536mg 5%
Vitamin B6 0.149mg 0.087mg 5%
Fats 0.52g 3.33g 4%
Saturated fat 0.014g 0.698g 3%
Fructose 2.43g 3%
Zinc 0.5mg 0.74mg 2%
Magnesium 26mg 23mg 1%
Vitamin B5 0.57mg 0.536mg 1%
Monounsaturated fat 0.275g 0.599g 1%
Net carbs 0.87g 46.72g N/A
Sugar 0.87g 5.67g N/A
Fiber 2.8g 2.7g 0%
Trans fat 0g 0.027g N/A
Choline 12.8mg 14.6mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +153.2%
Contains more ProteinProtein +315.5%
Contains more FatsFats +540.4%
Contains more CarbsCarbs +1246.6%
Contains more OtherOther +34.7%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +117.8%
Contains more Poly. FatPolyunsaturated fat +3905%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.