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Watercress vs. Coriander — In-Depth Nutrition Comparison

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What are the main differences between Watercress and Coriander?

  • Watercress is richer in Vitamin C, yet Coriander is richer in Vitamin K, Vitamin A RAE, Iron, Copper, Folate, Vitamin E , Fiber, Manganese, and Vitamin B3.
  • Coriander's daily need coverage for Vitamin K is 50% higher.
  • Watercress has 2 times more Vitamin C than Coriander. Watercress has 43mg of Vitamin C, while Coriander has 27mg.

We used Watercress, raw and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Watercress 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.
Contains more Calcium +79.1%
Contains more Phosphorus +25%
Contains less Sodium -10.9%
Contains more Iron +785%
Contains more Magnesium +23.8%
Contains more Potassium +57.9%
Contains more Zinc +354.5%
Contains more Copper +192.2%
Contains more Manganese +74.6%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +79.1%
Contains more Phosphorus +25%
Contains less Sodium -10.9%
Contains more Iron +785%
Contains more Magnesium +23.8%
Contains more Potassium +57.9%
Contains more Zinc +354.5%
Contains more Copper +192.2%
Contains more Manganese +74.6%
Equal in Selenium - 0.9

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.
:
Contains more Vitamin C +59.3%
Contains more Vitamin B1 +34.3%
Contains more Vitamin A +111.5%
Contains more Vitamin E +150%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +457%
Contains more Vitamin B5 +83.9%
Contains more Vitamin B6 +15.5%
Contains more Folate +588.9%
Contains more Vitamin K +24%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 C +59.3%
Contains more Vitamin B1 +34.3%
Contains more Vitamin A +111.5%
Contains more Vitamin E +150%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +457%
Contains more Vitamin B5 +83.9%
Contains more Vitamin B6 +15.5%
Contains more Folate +588.9%
Contains more Vitamin K +24%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +420%
Contains more Carbs +184.5%
Contains more Other +22.5%
Equal in Protein - 2.13
Equal in Water - 92.21
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 Fats +420%
Contains more Carbs +184.5%
Contains more Other +22.5%
Equal in Protein - 2.13
Equal in Water - 92.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +3337.5%
Contains more Polyunsaturated fat +14.3%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +3337.5%
Contains more Polyunsaturated fat +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Coriander Opinion
Net carbs 0.79g 0.87g Coriander
Protein 2.3g 2.13g Watercress
Fats 0.1g 0.52g Coriander
Carbs 1.29g 3.67g Coriander
Calories 11kcal 23kcal Coriander
Sugar 0.2g 0.87g Watercress
Fiber 0.5g 2.8g Coriander
Calcium 120mg 67mg Watercress
Iron 0.2mg 1.77mg Coriander
Magnesium 21mg 26mg Coriander
Phosphorus 60mg 48mg Watercress
Potassium 330mg 521mg Coriander
Sodium 41mg 46mg Watercress
Zinc 0.11mg 0.5mg Coriander
Copper 0.077mg 0.225mg Coriander
Manganese 0.244mg 0.426mg Coriander
Selenium 0.9µg 0.9µg
Vitamin A 3191IU 6748IU Coriander
Vitamin A RAE 160µg 337µg Coriander
Vitamin E 1mg 2.5mg Coriander
Vitamin C 43mg 27mg Watercress
Vitamin B1 0.09mg 0.067mg Watercress
Vitamin B2 0.12mg 0.162mg Coriander
Vitamin B3 0.2mg 1.114mg Coriander
Vitamin B5 0.31mg 0.57mg Coriander
Vitamin B6 0.129mg 0.149mg Coriander
Folate 9µg 62µg Coriander
Vitamin K 250µg 310µg Coriander
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.027g 0.014g Coriander
Monounsaturated Fat 0.008g 0.275g Coriander
Polyunsaturated fat 0.035g 0.04g Coriander

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
91%
Watercress
126%
Coriander
Minerals Daily Need Coverage Score
18%
Watercress
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 5mg)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.013g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.