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  6. Goat cheese vs. Coriander

Goat cheese vs. Coriander — In-Depth Nutrition Comparison

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Important differences between goat cheese and coriander

  • Goat cheese has more phosphorus, vitamin B2, copper, and calcium; however, coriander has more vitamin K, vitamin A, and vitamin C.
  • Coriander's daily need coverage for vitamin K is 256% more.
  • Coriander has a higher glycemic index than goat cheese.

The food varieties used in the comparison are Cheese, goat, semisoft type and Coriander (cilantro) leaves, raw.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +11.5%
Contains more CalciumCalcium +344.8%
Contains more CopperCopper +150.7%
Contains more ZincZinc +32%
Contains more PhosphorusPhosphorus +681.3%
Contains more SeleniumSelenium +322.2%
Contains more PotassiumPotassium +229.7%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +358.1%
~equal in Iron ~1.77mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
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 AVitamin A +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +317.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +861.5%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +148.3%
Contains more Vitamin KVitamin K +12300%
Contains more FolateFolate +3000%
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B3 ~1.114mg

All nutrients comparison - raw data values

Nutrient Goat cheese Coriander DV% diff.
Vitamin K 2.5µg 310µg 256%
Saturated fat 20.639g 0.014g 94%
Phosphorus 375mg 48mg 47%
Fats 29.84g 0.52g 45%
Vitamin B2 0.676mg 0.162mg 40%
Protein 21.58g 2.13g 39%
Copper 0.564mg 0.225mg 38%
Vitamin C 0mg 27mg 30%
Cholesterol 79mg 0mg 26%
Calcium 298mg 67mg 23%
Calories 364kcal 23kcal 17%
Monounsaturated fat 6.808g 0.275g 16%
Sodium 415mg 46mg 16%
Folate 2µg 62µg 15%
Vitamin E 0.26mg 2.5mg 15%
Manganese 0.093mg 0.426mg 14%
Fiber 0g 2.8g 11%
Potassium 158mg 521mg 11%
Vitamin B12 0.22µg 0µg 9%
Vitamin B5 0.19mg 0.57mg 8%
Vitamin A 407µg 337µg 8%
Vitamin B6 0.06mg 0.149mg 7%
Selenium 3.8µg 0.9µg 5%
Polyunsaturated fat 0.709g 0.04g 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Iron 1.62mg 1.77mg 2%
Carbs 0.12g 3.67g 1%
Zinc 0.66mg 0.5mg 1%
Magnesium 29mg 26mg 1%
Net carbs 0.12g 0.87g N/A
Sugar 0.12g 0.87g N/A
Vitamin B1 0.072mg 0.067mg 0%
Vitamin B3 1.148mg 1.114mg 0%
Choline 15.4mg 12.8mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +913.1%
Contains more FatsFats +5638.5%
Contains more OtherOther +100%
Contains more CarbsCarbs +2958.3%
Contains more WaterWater +102.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +2375.6%
Contains more Poly. FatPolyunsaturated fat +1672.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.