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  6. Coriander vs. Oregano

Coriander vs. Oregano — In-Depth Nutrition Comparison

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Important differences between coriander and oregano

  • Coriander has more vitamin A; however, oregano has more iron, vitamin K, manganese, fiber, calcium, vitamin E, vitamin B6, magnesium, and copper.
  • Oregano's daily need coverage for iron is 438% more.
  • Coriander has 4 times more vitamin A than oregano. Coriander has 6748 IU of vitamin A, while oregano has 1701 IU.
  • Coriander has a higher glycemic index than oregano.

The food varieties used in the comparison are Coriander (cilantro) leaves, raw and Spices, oregano, dried.

Infographic

Coriander vs Oregano 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%
Oregano
Oregano
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more MagnesiumMagnesium +938.5%
Contains more CalciumCalcium +2283.6%
Contains more PotassiumPotassium +141.8%
Contains more IronIron +1979.1%
Contains more CopperCopper +181.3%
Contains more ZincZinc +438%
Contains more PhosphorusPhosphorus +208.3%
Contains less SodiumSodium -45.7%
Contains more ManganeseManganese +1071.4%
Contains more SeleniumSelenium +400%

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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin CVitamin C +1073.9%
Contains more Vitamin AVitamin A +296.5%
Contains more Vitamin EVitamin E +630.4%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B2Vitamin B2 +225.9%
Contains more Vitamin B3Vitamin B3 +316.5%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +600.7%
Contains more Vitamin KVitamin K +100.5%
Contains more FolateFolate +282.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Oregano DV% diff.
Iron 1.77mg 36.8mg 438%
Vitamin K 310µg 621.7µg 260%
Manganese 0.426mg 4.99mg 198%
Fiber 2.8g 42.5g 159%
Calcium 67mg 1597mg 153%
Vitamin E 2.5mg 18.26mg 105%
Vitamin B6 0.149mg 1.044mg 69%
Magnesium 26mg 270mg 58%
Copper 0.225mg 0.633mg 45%
Folate 62µg 237µg 44%
Vitamin A 337µg 85µg 28%
Vitamin B2 0.162mg 0.528mg 28%
Vitamin C 27mg 2.3mg 27%
Carbs 3.67g 68.92g 22%
Potassium 521mg 1260mg 22%
Vitamin B3 1.114mg 4.64mg 22%
Zinc 0.5mg 2.69mg 20%
Protein 2.13g 9g 14%
Phosphorus 48mg 148mg 14%
Calories 23kcal 265kcal 12%
Vitamin B1 0.067mg 0.177mg 9%
Polyunsaturated fat 0.04g 1.369g 9%
Selenium 0.9µg 4.5µg 7%
Vitamin B5 0.57mg 0.921mg 7%
Saturated fat 0.014g 1.551g 7%
Fats 0.52g 4.28g 6%
Choline 12.8mg 32.3mg 4%
Sodium 46mg 25mg 1%
Monounsaturated fat 0.275g 0.716g 1%
Fructose 1.13g 1%
Protein per 100 calories 9.3g 3.4g N/A
Calories per 10 g protein 108kcal 294kcal N/A
Weight per 100 calories 435g 38g N/A
Unsaturated / Saturated Fat ratio 23 1.3 N/A
Net carbs 0.87g 26.42g N/A
Sugar 0.87g 4.09g N/A
Tryptophan 0.203mg 0%
Threonine 0.322mg 0%
Isoleucine 0.441mg 0%
Leucine 0.78mg 0%
Lysine 0.5mg 0%
Methionine 0.127mg 0%
Phenylalanine 0.449mg 0%
Valine 0.585mg 0%
Histidine 0.144mg 0%
Omega-3 - ALA 0.621g 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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more WaterWater +828.6%
Contains more ProteinProtein +322.5%
Contains more FatsFats +723.1%
Contains more CarbsCarbs +1777.9%
Contains more OtherOther +435.4%

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +160.4%
Contains more Poly. FatPolyunsaturated fat +3322.5%

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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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.