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  6. Sardine vs. Coriander

Sardine vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between Sardine and Coriander

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Vitamin D, Calcium, and Vitamin B3, however, Coriander is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Sardine covers your daily need of Vitamin B12 373% more than Coriander.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Coriander (cilantro) leaves, raw.

Infographic

Sardine vs Coriander infographic
Infographic link

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.
Sardine
Sardine
6
:
4
Coriander
Coriander
Contains more Calcium +470.1%
Contains more Iron +65%
Contains more Magnesium +50%
Contains more Phosphorus +920.8%
Contains more Zinc +162%
Contains more Selenium +5755.6%
Contains more Potassium +31.2%
Contains less Sodium -85%
Contains more Copper +21%
Contains more Manganese +294.4%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +470.1%
Contains more Iron +65%
Contains more Magnesium +50%
Contains more Phosphorus +920.8%
Contains more Zinc +162%
Contains more Selenium +5755.6%
Contains more Potassium +31.2%
Contains less Sodium -85%
Contains more Copper +21%
Contains more Manganese +294.4%

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.
Sardine
Sardine
7
:
5
Coriander
Coriander
Contains more Vitamin D +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +370.8%
Contains more Vitamin B5 +12.6%
Contains more Vitamin B6 +12.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6148.1%
Contains more Vitamin E +22.5%
Contains more Vitamin C +∞%
Contains more Folate +520%
Contains more Vitamin K +11823.1%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Coriander
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 D +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +370.8%
Contains more Vitamin B5 +12.6%
Contains more Vitamin B6 +12.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6148.1%
Contains more Vitamin E +22.5%
Contains more Vitamin C +∞%
Contains more Folate +520%
Contains more Vitamin K +11823.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Coriander
Coriander
Contains more Protein +1055.9%
Contains more Fats +2101.9%
Contains more Other +193.9%
Contains more Carbs +∞%
Contains more Water +54.7%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Coriander
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 Protein +1055.9%
Contains more Fats +2101.9%
Contains more Other +193.9%
Contains more Carbs +∞%
Contains more Water +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Coriander
Coriander
Contains more Monounsaturated Fat +1306.9%
Contains more Polyunsaturated fat +12770%
Contains less Saturated Fat -99.1%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +1306.9%
Contains more Polyunsaturated fat +12770%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Coriander Opinion
Net carbs 0g 0.87g Coriander
Protein 24.62g 2.13g Sardine
Fats 11.45g 0.52g Sardine
Carbs 0g 3.67g Coriander
Calories 208kcal 23kcal Sardine
Sugar 0g 0.87g Sardine
Fiber 0g 2.8g Coriander
Calcium 382mg 67mg Sardine
Iron 2.92mg 1.77mg Sardine
Magnesium 39mg 26mg Sardine
Phosphorus 490mg 48mg Sardine
Potassium 397mg 521mg Coriander
Sodium 307mg 46mg Coriander
Zinc 1.31mg 0.5mg Sardine
Copper 0.186mg 0.225mg Coriander
Manganese 0.108mg 0.426mg Coriander
Selenium 52.7µg 0.9µg Sardine
Vitamin A 108IU 6748IU Coriander
Vitamin A RAE 32µg 337µg Coriander
Vitamin E 2.04mg 2.5mg Coriander
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.08mg 0.067mg Sardine
Vitamin B2 0.227mg 0.162mg Sardine
Vitamin B3 5.245mg 1.114mg Sardine
Vitamin B5 0.642mg 0.57mg Sardine
Vitamin B6 0.167mg 0.149mg Sardine
Folate 10µg 62µg Coriander
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 310µg Coriander
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 142mg 0mg Coriander
Saturated Fat 1.528g 0.014g Coriander
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.275g Sardine
Polyunsaturated fat 5.148g 0.04g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
126%
Coriander
Minerals Daily Need Coverage Score
94%
Sardine
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 261mg)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 1.514g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $5)
Which food is richer in vitamins?
?
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

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.