Cauliflower vs. Cilantro
Nutrition comparison of Cauliflower and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and cilantro:
- Both cauliflower and cilantro are high in Vitamin C and potassium.
- Cilantro has more riboflavin.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and cilantro contain similar amounts of calories - cauliflower has 25 calories per 100 grams and cilantro has 23 calories.
| Cauliflower | Cilantro | |
|---|---|---|
| Protein | 25% | 30% |
| Carbohydrates | 66% | 53% |
| Fat | 9% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and cilantro are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
dietary fiber
Cilantro is a great source of dietary fiber and it has 40% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Cauliflower and cilantro contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Cauliflower and cilantro contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both cauliflower and cilantro are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and cilantro are high in Vitamin C. Cauliflower has 79% more Vitamin C than cilantro - cauliflower has 48.2mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - cilantro has 337ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cilantro has 30 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and cilantro has 2.5mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 19 times more Vitamin K than cauliflower - cauliflower has 15.5ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin. Both cauliflower and cilantro contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cauliflower | Cilantro | |
|---|---|---|
| Thiamin | 0.05 MG | 0.067 MG |
| Riboflavin | 0.06 MG | 0.162 MG |
| Niacin | 0.507 MG | 1.114 MG |
| Pantothenic acid | 0.667 MG | 0.57 MG |
| Vitamin B6 | 0.184 MG | 0.149 MG |
| Folate | 57 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 205% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has 321% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both cauliflower and cilantro are high in potassium. Cilantro has 74% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and cilantro has 521mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, cauliflower has more kaempferol than cilantro per 100 grams, however, cilantro contains more quercetin than cauliflower per 100 grams.
| Cauliflower | Cilantro | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 52.9 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cauliflower | Cilantro | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 865 UG |
| beta-carotene | ~ | 3930 UG |
| alpha-carotene | ~ | 36 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cauliflower and cilantro contain small amounts of linoleic acid.
| Cauliflower | Cilantro | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.04 G |
| Total | 0.019 G | 0.04 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cauliflower or Cilantro .
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Cilantro (Coriander (cilantro) leaves, raw) .
Cauliflower g
()
|
Daily Values (%) |
Cilantro g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or cilantro contain more calories in 100 grams?Cauliflower and cilantro contain similar amounts of calories - cauliflower has 25 calories in 100g and cilantro has 23 calories.
Does cauliflower or cilantro have more carbohydrates?
By weight, both cauliflower and cilantro are low in carbohydrates - cauliflower has 5g of carbs for 100g and cilantro has 3.7g of carbohydrates.
Does cauliflower or cilantro contain more calcium?
Cilantro is a rich source of calcium and it has 210% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does cauliflower or cilantro contain more potassium?
Both cauliflower and cilantro are high in potassium. Cilantro has 70% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and cilantro has 521mg of potassium.