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  6. Wafer vs. Coriander

Wafer vs. Coriander — In-Depth Nutrition Comparison

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Important differences between Wafer and Coriander

  • Wafer has more Iron, Copper, Phosphorus, and Manganese, however, Coriander has more Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin E .
  • Coriander's daily need coverage for Vitamin K is 256% more.
  • Wafer has 303 times more Saturated Fat than Coriander. Wafer has 4.241g of Saturated Fat, while Coriander has 0.014g.

The food varieties used in the comparison are Cookies, chocolate wafers and Coriander (cilantro) leaves, raw.

Infographic

Wafer 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.
Wafer
Wafer
7
:
3
Coriander
Coriander
Contains more Iron +126.6%
Contains more Magnesium +103.8%
Contains more Phosphorus +175%
Contains more Zinc +118%
Contains more Copper +105.8%
Contains more Manganese +63.4%
Contains more Selenium +533.3%
Contains more Calcium +116.1%
Contains more Potassium +148.1%
Contains less Sodium -92.1%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Iron +126.6%
Contains more Magnesium +103.8%
Contains more Phosphorus +175%
Contains more Zinc +118%
Contains more Copper +105.8%
Contains more Manganese +63.4%
Contains more Selenium +533.3%
Contains more Calcium +116.1%
Contains more Potassium +148.1%
Contains less Sodium -92.1%

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.
Wafer
Wafer
4
:
7
Coriander
Coriander
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +67380%
Contains more Vitamin E +247.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +192.2%
Contains more Folate +31.9%
Contains more Vitamin K +12816.7%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
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 B1 +203%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +67380%
Contains more Vitamin E +247.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +192.2%
Contains more Folate +31.9%
Contains more Vitamin K +12816.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Coriander
Coriander
Contains more Protein +209.9%
Contains more Fats +2630.8%
Contains more Carbs +1880.9%
Contains more Other +36.1%
Contains more Water +1949.1%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 Protein +209.9%
Contains more Fats +2630.8%
Contains more Carbs +1880.9%
Contains more Other +36.1%
Contains more Water +1949.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Coriander
Coriander
Contains more Monounsaturated Fat +1669.1%
Contains more Polyunsaturated fat +10282.5%
Contains less Saturated Fat -99.7%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +1669.1%
Contains more Polyunsaturated fat +10282.5%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Coriander Opinion
Net carbs 69.3g 0.87g Wafer
Protein 6.6g 2.13g Wafer
Fats 14.2g 0.52g Wafer
Carbs 72.7g 3.67g Wafer
Calories 433kcal 23kcal Wafer
Sugar 37.43g 0.87g Coriander
Fiber 3.4g 2.8g Wafer
Calcium 31mg 67mg Coriander
Iron 4.01mg 1.77mg Wafer
Magnesium 53mg 26mg Wafer
Phosphorus 132mg 48mg Wafer
Potassium 210mg 521mg Coriander
Sodium 580mg 46mg Coriander
Zinc 1.09mg 0.5mg Wafer
Copper 0.463mg 0.225mg Wafer
Manganese 0.696mg 0.426mg Wafer
Selenium 5.7µg 0.9µg Wafer
Vitamin A 10IU 6748IU Coriander
Vitamin A RAE 3µg 337µg Coriander
Vitamin E 0.72mg 2.5mg Coriander
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.203mg 0.067mg Wafer
Vitamin B2 0.266mg 0.162mg Wafer
Vitamin B3 2.858mg 1.114mg Wafer
Vitamin B5 0.381mg 0.57mg Coriander
Vitamin B6 0.051mg 0.149mg Coriander
Folate 47µg 62µg Coriander
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 310µg Coriander
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 0mg Coriander
Saturated Fat 4.241g 0.014g Coriander
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.275g Wafer
Polyunsaturated fat 4.153g 0.04g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
22%
Wafer
126%
Coriander
Minerals Daily Need Coverage Score
65%
Wafer
33%
Coriander

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 36.56g)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 534mg)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 4.227g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 29)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.