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Garden cress vs Coriander - In-Depth Nutrition Comparison

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How are Garden cress and Coriander different?

  • Garden cress is richer in Vitamin K, Vitamin C, Vitamin B2, Vitamin B6, and Manganese, while Coriander is higher in Vitamin E , Fiber, Vitamin B5, Copper, and Iron.
  • Garden cress covers your daily need of Vitamin K 193% more than Coriander.
  • Garden cress contains 3 times more Vitamin C than Coriander. Garden cress contains 69mg of Vitamin C, while Coriander contains 27mg.

Cress, garden, raw and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Garden cress vs Coriander 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 Calcium +20.9%
Contains more Magnesium +46.2%
Contains more Phosphorus +58.3%
Contains more Potassium +16.3%
Contains less Sodium -69.6%
Contains more Iron +36.2%
Contains more Zinc +117.4%
Contains more Copper +32.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Contains more Calcium +20.9%
Contains more Magnesium +46.2%
Contains more Phosphorus +58.3%
Contains more Potassium +16.3%
Contains less Sodium -69.6%
Contains more Iron +36.2%
Contains more Zinc +117.4%
Contains more Copper +32.4%

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 C +155.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B6 +65.8%
Contains more Folate +29%
Contains more Vitamin K +74.8%
Contains more Vitamin E +257.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +135.5%
Equal in Vitamin A - 6748
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
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%
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B6 +65.8%
Contains more Folate +29%
Contains more Vitamin K +74.8%
Contains more Vitamin E +257.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +135.5%
Equal in Vitamin A - 6748

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.
Garden cress Coriander
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Coriander Opinion
Net carbs 4.4g 0.87g Garden cress
Protein 2.6g 2.13g Garden cress
Fats 0.7g 0.52g Garden cress
Carbs 5.5g 3.67g Garden cress
Calories 32kcal 23kcal Garden cress
Starch g g
Fructose g g
Sugar 4.4g 0.87g Coriander
Fiber 1.1g 2.8g Coriander
Calcium 81mg 67mg Garden cress
Iron 1.3mg 1.77mg Coriander
Magnesium 38mg 26mg Garden cress
Phosphorus 76mg 48mg Garden cress
Potassium 606mg 521mg Garden cress
Sodium 14mg 46mg Garden cress
Zinc 0.23mg 0.5mg Coriander
Copper 0.17mg 0.225mg Coriander
Vitamin A 6917IU 6748IU Garden cress
Vitamin E 0.7mg 2.5mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 27mg Garden cress
Vitamin B1 0.08mg 0.067mg Garden cress
Vitamin B2 0.26mg 0.162mg Garden cress
Vitamin B3 1mg 1.114mg Coriander
Vitamin B5 0.242mg 0.57mg Coriander
Vitamin B6 0.247mg 0.149mg Garden cress
Folate 80µg 62µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 310µg Garden cress
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.014g Coriander
Monounsaturated Fat 0.239g 0.275g Coriander
Polyunsaturated fat 0.228g 0.04g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
187
Garden cress
126
Coriander
Mineral Summary Score
31
Garden cress
33
Coriander

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
16%
Garden cress
13%
Coriander
Carbohydrates
6%
Garden cress
4%
Coriander
Fats
3%
Garden cress
2%
Coriander

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 3.53g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.