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Smoked salmon vs. Coriander — In-Depth Nutrition Comparison

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Important differences between smoked salmon and coriander

  • Smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, and phosphorus; however, coriander has more vitamin K, vitamin A, vitamin C, and manganese.
  • Coriander's daily need coverage for vitamin K is 258% more.
  • Coriander is lower in sodium.
  • Coriander has a higher glycemic index than smoked salmon.

The food varieties used in the comparison are Fish, salmon, chinook, smoked and Coriander (cilantro) leaves, raw.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 PhosphorusPhosphorus +241.7%
Contains more SeleniumSelenium +3500%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +509.1%
Contains more PotassiumPotassium +197.7%
Contains more IronIron +108.2%
Contains more ZincZinc +61.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +2405.9%
~equal in Copper ~0.225mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +323.7%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +86.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +595.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1196.2%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin KVitamin K +309900%
Contains more FolateFolate +3000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +758.2%
Contains more FatsFats +730.8%
Contains more OtherOther +267.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 +635.6%
Contains more Poly. FatPolyunsaturated fat +2387.5%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Coriander DV% diff.
Vitamin K 0.1µg 310µg 258%
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Selenium 32.4µg 0.9µg 57%
Vitamin A 26µg 337µg 35%
Protein 18.28g 2.13g 32%
Vitamin C 0mg 27mg 30%
Sodium 672mg 46mg 27%
Vitamin B3 4.72mg 1.114mg 23%
Manganese 0.017mg 0.426mg 18%
Phosphorus 164mg 48mg 17%
Folate 2µg 62µg 15%
Choline 89mg 12.8mg 14%
Iron 0.85mg 1.77mg 12%
Fiber 0g 2.8g 11%
Vitamin B6 0.278mg 0.149mg 10%
Potassium 175mg 521mg 10%
Vitamin E 1.35mg 2.5mg 8%
Cholesterol 23mg 0mg 8%
Calcium 11mg 67mg 6%
Polyunsaturated fat 0.995g 0.04g 6%
Fats 4.32g 0.52g 6%
Vitamin B5 0.87mg 0.57mg 6%
Vitamin B2 0.101mg 0.162mg 5%
Calories 117kcal 23kcal 5%
Saturated fat 0.929g 0.014g 4%
Monounsaturated fat 2.023g 0.275g 4%
Vitamin B1 0.023mg 0.067mg 4%
Zinc 0.31mg 0.5mg 2%
Magnesium 18mg 26mg 2%
Copper 0.23mg 0.225mg 1%
Carbs 0g 3.67g 1%
Net carbs 0g 0.87g N/A
Sugar 0g 0.87g N/A
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon 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
76%
Smoked salmon
94%
Coriander
Minerals Daily Need Coverage Score
49%
Smoked salmon
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.915g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $12)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.