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Tomato sauce vs. Coriander — In-Depth Nutrition Comparison

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Important differences between tomato sauce and coriander

  • Tomato sauce has less vitamin K, vitamin A, vitamin C, manganese, folate, copper, iron, vitamin B2, vitamin E, and potassium.
  • Coriander's daily need coverage for vitamin K is 256% more.

The food varieties used in the comparison are Tomato sauce, canned, no salt added and Coriander (cilantro) leaves, raw.

Infographic

Tomato sauce 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% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 less SodiumSodium -76.1%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +378.6%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +84.4%
Contains more CopperCopper +95.7%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +77.8%
Contains more ManganeseManganese +277%
Contains more SeleniumSelenium +50%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 CVitamin C +285.7%
Contains more Vitamin AVitamin A +1431.8%
Contains more Vitamin EVitamin E +73.6%
Contains more Vitamin B1Vitamin B1 +179.2%
Contains more Vitamin B2Vitamin B2 +149.2%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B5Vitamin B5 +84.5%
Contains more Vitamin B6Vitamin B6 +52%
Contains more Vitamin KVitamin K +10971.4%
Contains more FolateFolate +588.9%
Contains more CholineCholine +29.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 CarbsCarbs +44.7%
Contains more OtherOther +29.9%
Contains more ProteinProtein +77.5%
Contains more FatsFats +73.3%
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 Poly. FatPolyunsaturated fat +202.5%
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +525%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato sauce Coriander
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Tomato sauce Coriander DV% diff.
Vitamin K 2.8µg 310µg 256%
Vitamin A 22µg 337µg 35%
Vitamin C 7mg 27mg 22%
Manganese 0.113mg 0.426mg 14%
Folate 9µg 62µg 13%
Copper 0.115mg 0.225mg 12%
Iron 0.96mg 1.77mg 10%
Vitamin B2 0.065mg 0.162mg 7%
Potassium 297mg 521mg 7%
Vitamin E 1.44mg 2.5mg 7%
Calcium 14mg 67mg 5%
Vitamin B5 0.309mg 0.57mg 5%
Fiber 1.5g 2.8g 5%
Vitamin B6 0.098mg 0.149mg 4%
Vitamin B1 0.024mg 0.067mg 4%
Magnesium 15mg 26mg 3%
Zinc 0.22mg 0.5mg 3%
Phosphorus 27mg 48mg 3%
Protein 1.2g 2.13g 2%
Fructose 1.67g 2%
Sodium 11mg 46mg 2%
Selenium 0.6µg 0.9µg 1%
Choline 9.9mg 12.8mg 1%
Monounsaturated fat 0.044g 0.275g 1%
Polyunsaturated fat 0.121g 0.04g 1%
Carbs 5.31g 3.67g 1%
Vitamin B3 0.991mg 1.114mg 1%
Calories 24kcal 23kcal 0%
Fats 0.3g 0.52g 0%
Net carbs 3.81g 0.87g N/A
Sugar 3.56g 0.87g N/A
Saturated fat 0.041g 0.014g 0%
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.025mg 0%
Leucine 0.034mg 0%
Lysine 0.037mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.036mg 0%
Valine 0.025mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce 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
12%
Tomato sauce
94%
Coriander
Minerals Daily Need Coverage Score
15%
Tomato sauce
33%
Coriander

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 1)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 2.69g)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.027g)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.