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Liver vs. Coriander — In-Depth Nutrition Comparison

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What are the main differences between Liver and Coriander?

  • Coriander has less Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Vitamin B3, and Copper than Liver.
  • Liver's daily need coverage for Vitamin B12 is 778% higher.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Liver 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.
Liver
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 IronIron +912.4%
Contains more CopperCopper +181.8%
Contains more ZincZinc +1244%
Contains more PhosphorusPhosphorus +402.1%
Contains more SeleniumSelenium +7400%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +570%
Contains more PotassiumPotassium +247.3%
Contains more ManganeseManganese +42%
~equal in Sodium ~46mg

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.
Liver
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 +166.7%
Contains more Vitamin B1Vitamin B1 +285.1%
Contains more Vitamin B2Vitamin B2 +1255.6%
Contains more Vitamin B3Vitamin B3 +657.2%
Contains more Vitamin B5Vitamin B5 +737.5%
Contains more Vitamin B6Vitamin B6 +282.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +162.9%
Contains more Vitamin CVitamin C +14.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +1121.6%
Contains more FatsFats +746.2%
Contains more WaterWater +43.4%
~equal in Carbs ~3.67g
~equal in Other ~1.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
46% 20% 34%
Saturated Fat: Sat. Fat 1.41 g
Monounsaturated Fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 +129.1%
Contains more Poly. FatPolyunsaturated fat +2525%
Contains less Sat. FatSaturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Coriander Opinion
Calories 165kcal 23kcal Liver
Protein 26.02g 2.13g Liver
Fats 4.4g 0.52g Liver
Vitamin C 23.6mg 27mg Coriander
Net carbs 3.76g 0.87g Liver
Carbs 3.76g 3.67g Liver
Cholesterol 355mg 0mg Coriander
Magnesium 14mg 26mg Coriander
Calcium 10mg 67mg Coriander
Potassium 150mg 521mg Coriander
Iron 17.92mg 1.77mg Liver
Sugar 0.87g Liver
Fiber 0g 2.8g Coriander
Copper 0.634mg 0.225mg Liver
Zinc 6.72mg 0.5mg Liver
Phosphorus 241mg 48mg Liver
Sodium 49mg 46mg Coriander
Vitamin A 17997IU 6748IU Liver
Vitamin A 5405µg 337µg Liver
Vitamin E 2.5mg Coriander
Manganese 0.3mg 0.426mg Coriander
Selenium 67.5µg 0.9µg Liver
Vitamin B1 0.258mg 0.067mg Liver
Vitamin B2 2.196mg 0.162mg Liver
Vitamin B3 8.435mg 1.114mg Liver
Vitamin B5 4.774mg 0.57mg Liver
Vitamin B6 0.57mg 0.149mg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 310µg Coriander
Folate 163µg 62µg Liver
Choline 12.8mg Coriander
Saturated Fat 1.41g 0.014g Coriander
Monounsaturated Fat 0.63g 0.275g Liver
Polyunsaturated fat 1.05g 0.04g Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver 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
366%
Liver
117%
Coriander
Minerals Daily Need Coverage Score
161%
Liver
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 1.396g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.