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  6. Wakame vs. Coriander

Wakame vs. Coriander — In-Depth Nutrition Comparison

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The main differences between Wakame and Coriander

  • Wakame is richer in Manganese, Folate, and Magnesium, yet Coriander is richer in Vitamin K, Vitamin A RAE, Vitamin C, Potassium, Vitamin B6, and Vitamin E .
  • Daily need coverage for Vitamin K from Coriander is 254% higher.
  • Wakame contains 19 times more Sodium than Coriander. Wakame contains 872mg of Sodium, while Coriander contains 46mg.

Food types used in this article are Seaweed, wakame, raw and Coriander (cilantro) leaves, raw.

Infographic

Wakame 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.
Wakame
Wakame
6
:
4
Coriander
Coriander
Contains more Calcium +123.9%
Contains more Iron +23.2%
Contains more Magnesium +311.5%
Contains more Phosphorus +66.7%
Contains more Copper +26.2%
Contains more Manganese +228.6%
Contains more Potassium +942%
Contains less Sodium -94.7%
Contains more Zinc +31.6%
Contains more Selenium +28.6%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +123.9%
Contains more Iron +23.2%
Contains more Magnesium +311.5%
Contains more Phosphorus +66.7%
Contains more Copper +26.2%
Contains more Manganese +228.6%
Contains more Potassium +942%
Contains less Sodium -94.7%
Contains more Zinc +31.6%
Contains more Selenium +28.6%

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.
Wakame
Wakame
4
:
6
Coriander
Coriander
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +22.3%
Contains more Folate +216.1%
Contains more Vitamin A +1774.4%
Contains more Vitamin E +150%
Contains more Vitamin C +800%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B6 +7350%
Contains more Vitamin K +5749.1%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 B2 +42%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +22.3%
Contains more Folate +216.1%
Contains more Vitamin A +1774.4%
Contains more Vitamin E +150%
Contains more Vitamin C +800%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B6 +7350%
Contains more Vitamin K +5749.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Coriander
Coriander
Contains more Protein +42.3%
Contains more Fats +23.1%
Contains more Carbs +149%
Contains more Other +389.8%
Contains more Water +15.3%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +42.3%
Contains more Fats +23.1%
Contains more Carbs +149%
Contains more Other +389.8%
Contains more Water +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +445%
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +374.1%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +445%
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +374.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Coriander Opinion
Net carbs 8.64g 0.87g Wakame
Protein 3.03g 2.13g Wakame
Fats 0.64g 0.52g Wakame
Carbs 9.14g 3.67g Wakame
Calories 45kcal 23kcal Wakame
Sugar 0.65g 0.87g Wakame
Fiber 0.5g 2.8g Coriander
Calcium 150mg 67mg Wakame
Iron 2.18mg 1.77mg Wakame
Magnesium 107mg 26mg Wakame
Phosphorus 80mg 48mg Wakame
Potassium 50mg 521mg Coriander
Sodium 872mg 46mg Coriander
Zinc 0.38mg 0.5mg Coriander
Copper 0.284mg 0.225mg Wakame
Manganese 1.4mg 0.426mg Wakame
Selenium 0.7µg 0.9µg Coriander
Vitamin A 360IU 6748IU Coriander
Vitamin A RAE 18µg 337µg Coriander
Vitamin E 1mg 2.5mg Coriander
Vitamin C 3mg 27mg Coriander
Vitamin B1 0.06mg 0.067mg Coriander
Vitamin B2 0.23mg 0.162mg Wakame
Vitamin B3 1.6mg 1.114mg Wakame
Vitamin B5 0.697mg 0.57mg Wakame
Vitamin B6 0.002mg 0.149mg Coriander
Folate 196µg 62µg Wakame
Vitamin K 5.3µg 310µg Coriander
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.014g Coriander
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.275g Coriander
Polyunsaturated fat 0.218g 0.04g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
126%
Coriander
Minerals Daily Need Coverage Score
65%
Wakame
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.22g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 826mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.116g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.