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Dried fruit vs Coriander - In-Depth Nutrition Comparison

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Dried fruit 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 Iron +50.3%
Contains more Potassium +123%
Contains more Magnesium +23.1%
Contains more Copper +52.4%
Contains more Phosphorus +47.9%
Contains less Sodium -78.3%
Contains more Calcium +21.8%
Contains more Zinc +28.2%
Contains more Iron +50.3%
Contains more Potassium +123%
Contains more Magnesium +23.1%
Contains more Copper +52.4%
Contains more Phosphorus +47.9%
Contains less Sodium -78.3%
Contains more Calcium +21.8%
Contains more Zinc +28.2%

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 E +73.2%
Contains more Vitamin B3 +132.4%
Contains more Vitamin C +2600%
Contains more Vitamin A +87.2%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +118.9%
Contains more Vitamin B5 +10.5%
Contains more Vitamin K +9900%
Equal in Vitamin B6 - 0.149
Contains more Vitamin E +73.2%
Contains more Vitamin B3 +132.4%
Contains more Vitamin C +2600%
Contains more Vitamin A +87.2%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +118.9%
Contains more Vitamin B5 +10.5%
Contains more Vitamin K +9900%
Equal in Vitamin B6 - 0.149

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Dried fruit
153
Coriander
Mineral Summary Score
33
Dried fruit
22
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 the food
Protein
20%
Dried fruit
13%
Coriander
Carbohydrates
63%
Dried fruit
4%
Coriander
Fats
2%
Dried fruit
2%
Coriander

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food contains less Sugars?
Coriander
Coriander contains less Sugars (difference - 52.57g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.003g)
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 cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Coriander Opinion
Calories 241 23 Dried fruit
Protein 3.39 2.13 Dried fruit
Fats 0.51 0.52 Coriander
Vitamin C 1 27 Coriander
Carbs 62.64 3.67 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 1.77 Dried fruit
Calcium 55 67 Coriander
Potassium 1162 521 Dried fruit
Magnesium 32 26 Dried fruit
Sugars 53.44 0.87 Dried fruit
Fiber 7.3 2.8 Dried fruit
Copper 0.343 0.225 Dried fruit
Zinc 0.39 0.5 Coriander
Starch 0.35 Dried fruit
Phosphorus 71 48 Dried fruit
Sodium 10 46 Dried fruit
Vitamin A 3604 6748 Coriander
Vitamin E 4.33 2.5 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.067 Coriander
Vitamin B2 0.074 0.162 Coriander
Vitamin B3 2.589 1.114 Dried fruit
Vitamin B5 0.516 0.57 Coriander
Vitamin B6 0.143 0.149 Coriander
Vitamin B12 0 0
Vitamin K 3.1 310 Coriander
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.014 Coriander
Monounsaturated Fat 0.074 0.275 Coriander
Polyunsaturated fat 0.074 0.04 Dried fruit
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.