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  6. Cod liver oil vs. Coriander

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 RAE, and Vitamin D, yet Coriander is richer in Vitamin C, Copper, Iron, Manganese, Folate, and Potassium.
  • Daily need coverage for Vitamin A RAE 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.
Cod liver oil
Cod liver oil
1
:
9
Coriander
Coriander
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Cod liver oil
Cod liver oil
2
:
9
Coriander
Coriander
Contains more Vitamin A +1381.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Cod liver oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 A +1381.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
4
Coriander
Coriander
Contains more Fats +19130.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +19130.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Coriander
Coriander
Contains more Monounsaturated Fat +16885.8%
Contains more Polyunsaturated fat +56252.5%
Contains less Saturated Fat -99.9%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +16885.8%
Contains more Polyunsaturated fat +56252.5%
Contains less Saturated 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
Net carbs 0g 0.87g Coriander
Protein 0g 2.13g Coriander
Fats 100g 0.52g Cod liver oil
Carbs 0g 3.67g Coriander
Calories 902kcal 23kcal Cod liver oil
Sugar 0.87g Cod liver oil
Fiber 0g 2.8g Coriander
Calcium 0mg 67mg Coriander
Iron 0mg 1.77mg Coriander
Magnesium 0mg 26mg Coriander
Phosphorus 0mg 48mg Coriander
Potassium 0mg 521mg Coriander
Sodium 0mg 46mg Cod liver oil
Zinc 0mg 0.5mg Coriander
Copper 0mg 0.225mg Coriander
Manganese 0mg 0.426mg Coriander
Selenium 0µg 0.9µg Coriander
Vitamin A 100000IU 6748IU Cod liver oil
Vitamin A RAE 30000µg 337µg Cod liver oil
Vitamin E 2.5mg Coriander
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 27mg 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
Folate 0µg 62µg Coriander
Vitamin K 310µg Coriander
Cholesterol 570mg 0mg Coriander
Saturated Fat 22.608g 0.014g Coriander
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 0.275g Cod liver oil
Polyunsaturated fat 22.541g 0.04g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil 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
1125%
Cod liver oil
126%
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.