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  6. Coriander vs. Mackerel

Coriander vs. Mackerel — In-Depth Nutrition Comparison

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A recap on the differences between coriander and mackerel

  • Coriander has more vitamin K, vitamin A, and vitamin C; however, mackerel is higher in vitamin B12, selenium, vitamin D* and phosphorus.
  • Mackerel covers your daily vitamin B12 needs 500% more than coriander.
  • Coriander has less sodium.
  • The glycemic index of coriander is higher.

Food varieties used in this article are Coriander (cilantro) leaves, raw and Fish, mackerel, salted.

Infographic

Coriander vs Mackerel 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +26.4%
Contains more CopperCopper +125%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +130.8%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +429.2%
Contains more SeleniumSelenium +8055.6%
~equal in Calcium ~66mg
~equal in Potassium ~520mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +617%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +3874.4%
Contains more FolateFolate +313.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +196.2%
Contains more Vitamin B6Vitamin B6 +175.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~2.38mg

All nutrients comparison - raw data values

Nutrient Coriander Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Vitamin K 310µg 7.8µg 252%
Sodium 46mg 4450mg 191%
Selenium 0.9µg 73.4µg 132%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.04g 6.21g 41%
Fats 0.52g 25.1g 38%
Protein 2.13g 18.5g 33%
Cholesterol 0mg 95mg 32%
Vitamin A 337µg 47µg 32%
Saturated fat 0.014g 7.148g 32%
Vitamin C 27mg 0mg 30%
Phosphorus 48mg 254mg 29%
Vitamin B6 0.149mg 0.41mg 20%
Monounsaturated fat 0.275g 8.32g 20%
Manganese 0.426mg 19%
Choline 12.8mg 101.6mg 16%
Calories 23kcal 305kcal 14%
Copper 0.225mg 0.1mg 14%
Vitamin B3 1.114mg 3.3mg 14%
Folate 62µg 15µg 12%
Fiber 2.8g 0g 11%
Vitamin B5 0.57mg 11%
Magnesium 26mg 60mg 8%
Iron 1.77mg 1.4mg 5%
Zinc 0.5mg 1.1mg 5%
Vitamin B1 0.067mg 0.02mg 4%
Vitamin B2 0.162mg 0.19mg 2%
Carbs 3.67g 0g 1%
Vitamin E 2.5mg 2.38mg 1%
Protein per 100 calories 9.3g 6.1g N/A
Calories per 10 g protein 108kcal 165kcal N/A
Weight per 100 calories 435g 33g N/A
Unsaturated / Saturated Fat ratio 23 2 N/A
Net carbs 0.87g 0g N/A
Calcium 67mg 66mg 0%
Potassium 521mg 520mg 0%
Sugar 0.87g 0g N/A
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +114.4%
Contains more ProteinProtein +768.5%
Contains more FatsFats +4726.9%
Contains more OtherOther +811.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2925.5%
Contains more Poly. FatPolyunsaturated fat +15425%

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.