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  6. Oregano vs. Coriander

Oregano vs. Coriander — In-Depth Nutrition Comparison

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Important differences between oregano and coriander

  • Oregano has more iron, vitamin K, manganese, fiber, calcium, vitamin E, vitamin B6, magnesium, and copper; however, coriander has more vitamin A.
  • Oregano's daily need coverage for iron is 438% more.
  • Oregano has 24 times more calcium than coriander. Oregano has 1597mg of calcium, while coriander has 67mg.
  • Coriander has a higher glycemic index than oregano.

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

Infographic

Oregano 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.
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%
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%
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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
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%
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%
Contains more Vitamin CVitamin C +1073.9%
Contains more Vitamin AVitamin A +296.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +160.4%
Contains more Poly. FatPolyunsaturated fat +3322.5%
Contains less Sat. FatSaturated fat -99.1%

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