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  6. Mackerel vs. Coriander

Mackerel vs. Coriander — In-Depth Nutrition Comparison

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A recap on the differences between mackerel and coriander

  • Mackerel has more vitamin B12, selenium, vitamin D*, protein, and fats; however, coriander is higher in vitamin K and vitamin A.
  • Mackerel covers your daily vitamin B12 needs 500% more than coriander.
  • Coriander has less cholesterol.
  • The glycemic index of coriander is higher.

Food varieties used in this article are Fish, mackerel, salted and Coriander (cilantro) leaves, raw.

Infographic

Mackerel vs Coriander infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 MagnesiumMagnesium +130.8%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +429.2%
Contains more SeleniumSelenium +8055.6%
Contains more IronIron +26.4%
Contains more CopperCopper +125%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
~equal in Calcium ~67mg
~equal in Potassium ~521mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +196.2%
Contains more Vitamin B6Vitamin B6 +175.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +617%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +3874.4%
Contains more FolateFolate +313.3%
~equal in Vitamin E ~2.5mg

All nutrients comparison - raw data values

Nutrient Mackerel Coriander DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin K 7.8µg 310µg 252%
Sodium 4450mg 46mg 191%
Selenium 73.4µg 0.9µg 132%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.04g 41%
Fats 25.1g 0.52g 38%
Protein 18.5g 2.13g 33%
Cholesterol 95mg 0mg 32%
Vitamin A 47µg 337µg 32%
Saturated fat 7.148g 0.014g 32%
Vitamin C 0mg 27mg 30%
Phosphorus 254mg 48mg 29%
Vitamin B6 0.41mg 0.149mg 20%
Monounsaturated fat 8.32g 0.275g 20%
Manganese 0.426mg 19%
Choline 101.6mg 12.8mg 16%
Calories 305kcal 23kcal 14%
Copper 0.1mg 0.225mg 14%
Vitamin B3 3.3mg 1.114mg 14%
Folate 15µg 62µg 12%
Fiber 0g 2.8g 11%
Vitamin B5 0.57mg 11%
Magnesium 60mg 26mg 8%
Iron 1.4mg 1.77mg 5%
Zinc 1.1mg 0.5mg 5%
Vitamin B1 0.02mg 0.067mg 4%
Vitamin B2 0.19mg 0.162mg 2%
Carbs 0g 3.67g 1%
Vitamin E 2.38mg 2.5mg 1%
Protein per 100 calories 6.1g 9.3g N/A
Calories per 10 g protein 165kcal 108kcal N/A
Weight per 100 calories 33g 435g N/A
Unsaturated / Saturated Fat ratio 2 23 N/A
Net carbs 0g 0.87g N/A
Calcium 66mg 67mg 0%
Potassium 520mg 521mg 0%
Sugar 0g 0.87g N/A
Omega-3 (EPA) 1.619g 0g N/A
Omega-3 (DHA) 2.965g 0g N/A
Omega-3 (DPA) 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +768.5%
Contains more FatsFats +4726.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +114.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +2925.5%
Contains more Poly. FatPolyunsaturated fat +15425%
Contains less Sat. FatSaturated fat -99.8%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.