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  6. Salsa vs. Coriander

Salsa vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between Salsa and Coriander

  • Salsa has more Iron, however, Coriander is higher in Vitamin A RAE, Vitamin C, Copper, Folate, Vitamin B2, Potassium, Fiber, and Calcium.
  • Coriander covers your daily need of Vitamin A RAE 34% more than Salsa.
  • Salsa has 9 times more Sodium than Coriander. While Salsa has 430mg of Sodium, Coriander has only 46mg.

These are the specific foods used in this comparison USDA Commodity, salsa and Coriander (cilantro) leaves, raw.

Infographic

Salsa 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.
Salsa
Salsa
1
:
9
Coriander
Coriander
Contains more Iron +26.6%
Contains more Calcium +458.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +60%
Contains more Potassium +93%
Contains less Sodium -89.3%
Contains more Zinc +194.1%
Contains more Copper +134.4%
Contains more Selenium +125%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Iron +26.6%
Contains more Calcium +458.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +60%
Contains more Potassium +93%
Contains less Sodium -89.3%
Contains more Zinc +194.1%
Contains more Copper +134.4%
Contains more Selenium +125%

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.
Salsa
Salsa
0
:
10
Coriander
Coriander
Contains more Vitamin A +1126.9%
Contains more Vitamin C +575%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +440%
Contains more Folate +226.3%
Equal in Vitamin B3 - 1.114
Equal in Vitamin B6 - 0.149
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
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 A +1126.9%
Contains more Vitamin C +575%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +440%
Contains more Folate +226.3%
Equal in Vitamin B3 - 1.114
Equal in Vitamin B6 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
2
:
3
Coriander
Coriander
Contains more Carbs +90.7%
Contains more Protein +42%
Contains more Fats +160%
Equal in Water - 92.21
Equal in Other - 1.47
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 Carbs +90.7%
Contains more Protein +42%
Contains more Fats +160%
Equal in Water - 92.21
Equal in Other - 1.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +167.5%
Contains less Saturated Fat -51.7%
Contains more Monounsaturated Fat +1618.8%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +167.5%
Contains less Saturated Fat -51.7%
Contains more Monounsaturated Fat +1618.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Coriander
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium 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 Salsa Coriander Opinion
Net carbs 5.6g 0.87g Salsa
Protein 1.5g 2.13g Coriander
Fats 0.2g 0.52g Coriander
Carbs 7g 3.67g Salsa
Calories 36kcal 23kcal Salsa
Sugar 0.87g Salsa
Fiber 1.4g 2.8g Coriander
Calcium 12mg 67mg Coriander
Iron 2.24mg 1.77mg Salsa
Magnesium 16mg 26mg Coriander
Phosphorus 30mg 48mg Coriander
Potassium 270mg 521mg Coriander
Sodium 430mg 46mg Coriander
Zinc 0.17mg 0.5mg Coriander
Copper 0.096mg 0.225mg Coriander
Manganese 0.426mg Coriander
Selenium 0.4µg 0.9µg Coriander
Vitamin A 550IU 6748IU Coriander
Vitamin A RAE 28µg 337µg Coriander
Vitamin E 2.5mg Coriander
Vitamin C 4mg 27mg Coriander
Vitamin B1 0.05mg 0.067mg Coriander
Vitamin B2 0.03mg 0.162mg Coriander
Vitamin B3 1.08mg 1.114mg Coriander
Vitamin B5 0.57mg Coriander
Vitamin B6 0.149mg 0.149mg
Folate 19µg 62µg Coriander
Vitamin K 310µg Coriander
Saturated Fat 0.029g 0.014g Coriander
Monounsaturated Fat 0.016g 0.275g Coriander
Polyunsaturated fat 0.107g 0.04g Salsa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa 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
11%
Salsa
126%
Coriander
Minerals Daily Need Coverage Score
23%
Salsa
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 384mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.015g)
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. 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.