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Margarine vs. Coriander — In-Depth Nutrition Comparison

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Important differences between margarine and coriander

  • Margarine has more vitamin E; however, coriander has more vitamin K, vitamin A, vitamin C, copper, iron, folate, potassium, and fiber.
  • Coriander's daily need coverage for vitamin K is 181% more.
  • Margarine has 1085 times more saturated fat than coriander. Margarine has 15.189g of saturated fat, while coriander has 0.014g.
  • Coriander has a higher glycemic index than margarine.

The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Coriander (cilantro) leaves, raw.

Infographic

Margarine vs Coriander infographic
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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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 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 -95.7%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +2133.3%
Contains more PotassiumPotassium +2794.4%
Contains more IronIron +2850%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +860%
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +143%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +13400%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B2Vitamin B2 +337.8%
Contains more Vitamin B3Vitamin B3 +4743.5%
Contains more Vitamin B6Vitamin B6 +1555.6%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +6100%
~equal in Vitamin D ~0µg
~equal in Choline ~12.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +15421.2%
Contains more OtherOther +29.9%
Contains more ProteinProtein +1231.3%
Contains more CarbsCarbs +424.3%
Contains more WaterWater +458.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +14037.1%
Contains more Poly. FatPolyunsaturated fat +60655%
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.
Margarine Coriander
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Margarine Coriander DV% diff.
Vitamin K 93µg 310µg 181%
Polyunsaturated fat 24.302g 0.04g 162%
Fats 80.71g 0.52g 123%
Monounsaturated fat 38.877g 0.275g 97%
Saturated fat 15.189g 0.014g 69%
Vitamin A 819µg 337µg 54%
Vitamin E 9mg 2.5mg 43%
Calories 717kcal 23kcal 35%
Vitamin C 0.2mg 27mg 30%
Copper 0mg 0.225mg 25%
Iron 0.06mg 1.77mg 21%
Manganese 0.426mg 19%
Potassium 18mg 521mg 15%
Folate 1µg 62µg 15%
Fiber 0g 2.8g 11%
Vitamin B6 0.009mg 0.149mg 11%
Vitamin B5 0.57mg 11%
Vitamin B2 0.037mg 0.162mg 10%
Vitamin B3 0.023mg 1.114mg 7%
Phosphorus 5mg 48mg 6%
Calcium 3mg 67mg 6%
Magnesium 3mg 26mg 5%
Vitamin B1 0.01mg 0.067mg 5%
Zinc 0mg 0.5mg 5%
Protein 0.16g 2.13g 4%
Vitamin B12 0.1µg 0µg 4%
Selenium 0µg 0.9µg 2%
Sodium 2mg 46mg 2%
Carbs 0.7g 3.67g 1%
Net carbs 0.7g 0.87g N/A
Sugar 0g 0.87g N/A
Trans fat 14.89g 0g N/A
Choline 12.4mg 12.8mg 0%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine 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
55%
Margarine
94%
Coriander
Minerals Daily Need Coverage Score
1%
Margarine
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 32)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 15.175g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.