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  6. Peanut butter vs. Coriander

Peanut butter vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between Peanut butter and Coriander

  • Peanut butter has more Vitamin B3, Manganese, Vitamin E , Phosphorus, Magnesium, and Vitamin B6, however, Coriander is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Coriander covers your daily need of Vitamin K 258% more than Peanut butter.
  • Peanut butter has 738 times more Saturated Fat than Coriander. While Peanut butter has 10.325g of Saturated Fat, Coriander has only 0.014g.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Coriander (cilantro) leaves, raw.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
8
:
2
Coriander
Coriander
Contains more Magnesium +546.2%
Contains more Phosphorus +597.9%
Contains less Sodium -63%
Contains more Zinc +402%
Contains more Copper +87.6%
Contains more Manganese +290.8%
Contains more Selenium +355.6%
Contains more Calcium +36.7%
Equal in Iron - 1.77
Equal in Potassium - 521
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Magnesium +546.2%
Contains more Phosphorus +597.9%
Contains less Sodium -63%
Contains more Zinc +402%
Contains more Copper +87.6%
Contains more Manganese +290.8%
Contains more Selenium +355.6%
Contains more Calcium +36.7%
Equal in Iron - 1.77
Equal in Potassium - 521

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.
Peanut butter
Peanut butter
7
:
3
Coriander
Coriander
Contains more Vitamin E +264%
Contains more Vitamin B1 +123.9%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +1077%
Contains more Vitamin B5 +99.5%
Contains more Vitamin B6 +196%
Contains more Folate +40.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +103233.3%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 E +264%
Contains more Vitamin B1 +123.9%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +1077%
Contains more Vitamin B5 +99.5%
Contains more Vitamin B6 +196%
Contains more Folate +40.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +103233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Coriander
Coriander
Contains more Protein +942.7%
Contains more Fats +9776.9%
Contains more Carbs +507.9%
Contains more Other +96.6%
Contains more Water +7396.7%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +942.7%
Contains more Fats +9776.9%
Contains more Carbs +507.9%
Contains more Other +96.6%
Contains more Water +7396.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Coriander
Coriander
Contains more Monounsaturated Fat +9333.1%
Contains more Polyunsaturated fat +31237.5%
Contains less Saturated Fat -99.9%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +9333.1%
Contains more Polyunsaturated fat +31237.5%
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.
Peanut butter Coriander
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Coriander Opinion
Net carbs 17.31g 0.87g Peanut butter
Protein 22.21g 2.13g Peanut butter
Fats 51.36g 0.52g Peanut butter
Carbs 22.31g 3.67g Peanut butter
Calories 598kcal 23kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 0.87g Coriander
Fiber 5g 2.8g Peanut butter
Calcium 49mg 67mg Coriander
Iron 1.74mg 1.77mg Coriander
Magnesium 168mg 26mg Peanut butter
Phosphorus 335mg 48mg Peanut butter
Potassium 558mg 521mg Peanut butter
Sodium 17mg 46mg Peanut butter
Zinc 2.51mg 0.5mg Peanut butter
Copper 0.422mg 0.225mg Peanut butter
Manganese 1.665mg 0.426mg Peanut butter
Selenium 4.1µg 0.9µg Peanut butter
Vitamin A 0IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 9.1mg 2.5mg Peanut butter
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.15mg 0.067mg Peanut butter
Vitamin B2 0.192mg 0.162mg Peanut butter
Vitamin B3 13.112mg 1.114mg Peanut butter
Vitamin B5 1.137mg 0.57mg Peanut butter
Vitamin B6 0.441mg 0.149mg Peanut butter
Folate 87µg 62µg Peanut butter
Vitamin K 0.3µg 310µg Coriander
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.075g 0g Coriander
Saturated Fat 10.325g 0.014g Coriander
Monounsaturated Fat 25.941g 0.275g Peanut butter
Polyunsaturated fat 12.535g 0.04g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
126%
Coriander
Minerals Daily Need Coverage Score
84%
Peanut butter
33%
Coriander

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 9.62g)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 10.311g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.8)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.