Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato salad vs. Coriander — In-Depth Nutrition Comparison

Compare

How are potato salad and coriander different?

  • Coriander has more vitamin A, vitamin C, manganese, iron, folate, copper, potassium, and vitamin B2 than potato salad.
  • Daily need coverage for vitamin A for coriander is 132% higher.
  • Coriander has a lower glycemic index (32) than potato salad (45).

Potato salad, home-prepared and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 SeleniumSelenium +355.6%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +252.6%
Contains more PotassiumPotassium +105.1%
Contains more IronIron +172.3%
Contains more CopperCopper +90.7%
Contains more ZincZinc +61.3%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +321.8%
~equal in Phosphorus ~48mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin CVitamin C +170%
Contains more Vitamin AVitamin A +953.1%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more FolateFolate +785.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +25.8%
Contains more FatsFats +1476.9%
Contains more CarbsCarbs +204.4%
Contains more OtherOther +32.7%
Contains more WaterWater +21.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +801.8%
Contains more Poly. FatPolyunsaturated fat +9242.5%
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.
Potato salad Coriander
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Potato salad Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin A 32µg 337µg 34%
Polyunsaturated fat 3.737g 0.04g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 46mg 21%
Vitamin C 10mg 27mg 19%
Vitamin E 2.5mg 17%
Iron 0.65mg 1.77mg 14%
Manganese 0.101mg 0.426mg 14%
Folate 7µg 62µg 14%
Copper 0.118mg 0.225mg 12%
Fats 8.2g 0.52g 12%
Potassium 254mg 521mg 8%
Vitamin B2 0.06mg 0.162mg 8%
Saturated fat 1.429g 0.014g 6%
Monounsaturated fat 2.48g 0.275g 6%
Calories 143kcal 23kcal 6%
Selenium 4.1µg 0.9µg 6%
Fiber 1.3g 2.8g 6%
Calcium 19mg 67mg 5%
Magnesium 15mg 26mg 3%
Carbs 11.17g 3.67g 3%
Zinc 0.31mg 0.5mg 2%
Choline 12.8mg 2%
Phosphorus 52mg 48mg 1%
Vitamin B6 0.141mg 0.149mg 1%
Vitamin B5 0.534mg 0.57mg 1%
Vitamin B3 0.89mg 1.114mg 1%
Vitamin B1 0.077mg 0.067mg 1%
Protein 2.68g 2.13g 1%
Net carbs 9.87g 0.87g N/A
Sugar 0.87g N/A
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
13%
Potato salad
94%
Coriander
Minerals Daily Need Coverage Score
24%
Potato salad
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.87g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 483mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 1.415g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 13)
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

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.