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Cod liver oil vs. Coriander — In-Depth Nutrition Comparison

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The main differences between Cod liver oil and Coriander

  • Cod liver oil is richer in Vitamin A, and Vitamin D, yet Coriander is richer in Vitamin C, Copper, Iron, Manganese, Folate, and Potassium.
  • Daily need coverage for Vitamin A from Cod liver oil is 3296% higher.
  • Coriander contains less Cholesterol.

Food types used in this article are Fish oil, cod liver and Coriander (cilantro) leaves, raw.

Infographic

Cod liver oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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% 405% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin AVitamin A +1381.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +19130.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated Fat: Sat. Fat 22.608 g
Monounsaturated Fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 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 +16885.8%
Contains more Poly. FatPolyunsaturated fat +56252.5%
Contains less Sat. FatSaturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Coriander Opinion
Calories 902kcal 23kcal Cod liver oil
Protein 0g 2.13g Coriander
Fats 100g 0.52g Cod liver oil
Vitamin C 0mg 27mg Coriander
Net carbs 0g 0.87g Coriander
Carbs 0g 3.67g Coriander
Cholesterol 570mg 0mg Coriander
Vitamin D 10000IU 0IU Cod liver oil
Magnesium 0mg 26mg Coriander
Calcium 0mg 67mg Coriander
Potassium 0mg 521mg Coriander
Iron 0mg 1.77mg Coriander
Sugar 0.87g Cod liver oil
Fiber 0g 2.8g Coriander
Copper 0mg 0.225mg Coriander
Zinc 0mg 0.5mg Coriander
Phosphorus 0mg 48mg Coriander
Sodium 0mg 46mg Cod liver oil
Vitamin A 100000IU 6748IU Cod liver oil
Vitamin A 30000µg 337µg Cod liver oil
Vitamin E 2.5mg Coriander
Vitamin D 250µg 0µg Cod liver oil
Manganese 0mg 0.426mg Coriander
Selenium 0µg 0.9µg Coriander
Vitamin B1 0.067mg Coriander
Vitamin B2 0mg 0.162mg Coriander
Vitamin B3 0mg 1.114mg Coriander
Vitamin B5 0mg 0.57mg Coriander
Vitamin B6 0mg 0.149mg Coriander
Vitamin K 310µg Coriander
Folate 0µg 62µg Coriander
Choline 12.8mg Coriander
Saturated Fat 22.608g 0.014g Coriander
Monounsaturated Fat 46.711g 0.275g Cod liver oil
Polyunsaturated fat 22.541g 0.04g Cod liver oil
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil 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
1038%
Cod liver oil
117%
Coriander
Minerals Daily Need Coverage Score
0%
Cod liver oil
33%
Coriander

Comparison summary

Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 22.594g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $3)
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 is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 32)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.