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Egg white vs. Coriander — In-Depth Nutrition Comparison

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How are egg whites and coriander different?

  • Egg whites are higher in selenium and vitamin B2; however, coriander is richer in vitamin K, vitamin A, vitamin C, copper, iron, manganese, vitamin E, and folate.
  • Daily need coverage for vitamin K for coriander is 258% higher.
  • Egg whites contain 22 times more selenium than coriander. While egg whites contain 20µg of selenium, coriander contains only 0.9µg.
  • Egg whites have a lower glycemic index (0) than coriander (32).

Egg, white, raw, fresh and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Egg white 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" 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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%
Contains more SeleniumSelenium +2122.2%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +857.1%
Contains more PotassiumPotassium +219.6%
Contains more IronIron +2112.5%
Contains more CopperCopper +878.3%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +220%
Contains less SodiumSodium -72.3%
Contains more ManganeseManganese +3772.7%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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%
Contains more Vitamin B2Vitamin B2 +171%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1575%
Contains more Vitamin B3Vitamin B3 +961%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +2880%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1450%
Contains more CholineCholine +1063.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +411.7%
Contains more FatsFats +205.9%
Contains more CarbsCarbs +402.7%
Contains more OtherOther +133.3%
~equal in Water ~92.21g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Coriander
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Coriander DV% diff.
Vitamin K 0µg 310µg 258%
Vitamin A 0µg 337µg 37%
Selenium 20µg 0.9µg 35%
Vitamin C 0mg 27mg 30%
Copper 0.023mg 0.225mg 22%
Iron 0.08mg 1.77mg 21%
Vitamin B2 0.439mg 0.162mg 21%
Protein 10.9g 2.13g 18%
Manganese 0.011mg 0.426mg 18%
Vitamin E 0mg 2.5mg 17%
Folate 4µg 62µg 15%
Vitamin B6 0.005mg 0.149mg 11%
Potassium 163mg 521mg 11%
Fiber 0g 2.8g 11%
Vitamin B5 0.19mg 0.57mg 8%
Vitamin B3 0.105mg 1.114mg 6%
Calcium 7mg 67mg 6%
Sodium 166mg 46mg 5%
Phosphorus 15mg 48mg 5%
Vitamin B1 0.004mg 0.067mg 5%
Zinc 0.03mg 0.5mg 4%
Vitamin B12 0.09µg 0µg 4%
Magnesium 11mg 26mg 4%
Choline 1.1mg 12.8mg 2%
Monounsaturated fat 0g 0.275g 1%
Calories 52kcal 23kcal 1%
Carbs 0.73g 3.67g 1%
Fats 0.17g 0.52g 1%
Net carbs 0.73g 0.87g N/A
Sugar 0.71g 0.87g N/A
Saturated fat 0g 0.014g 0%
Polyunsaturated fat 0g 0.04g 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Egg white
94%
Coriander
Minerals Daily Need Coverage Score
17%
Egg white
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 32)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 120mg)
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)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.