Celery vs. Cilantro
Nutrition comparison of Celery and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and cilantro:
- Both celery and cilantro are high in potassium.
- Cilantro has more thiamin, riboflavin, niacin and pantothenic acid.
- Cilantro has signficantly more iron than celery.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Celery (Celery, raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery and cilantro contain similar amounts of calories - celery has 14 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, celery is lighter in protein, heavier in carbs and similar to cilantro for fat. Celery has a macronutrient ratio of 33:67:0 and for cilantro, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Cilantro | |
|---|---|---|
| Protein | 33% | 50% |
| Carbohydrates | 67% | 50% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both celery and cilantro are low in carbohydrates - celery has 3g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in celery are made of 54% dietary fiber and 46% sugar, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Cilantro is a great source of dietary fiber and it has 75% more dietary fiber than celery - celery has 1.6g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Celery and cilantro contain similar amounts of sugar - celery has 1.3g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Celery and cilantro contain similar amounts of protein - celery has 0.69g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both celery and cilantro are low in saturated fat - celery has 0.04g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 771% more Vitamin C than celery - celery has 3.1mg 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 14 times more Vitamin A than celery - celery has 22ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 826% more Vitamin E than celery - celery has 0.27mg 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 958% more Vitamin K than celery - celery has 29.3ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more thiamin, riboflavin, niacin and pantothenic acid. Both celery and cilantro contain significant amounts of Vitamin B6 and folate.
| Celery | Cilantro | |
|---|---|---|
| Thiamin | 0.021 MG | 0.067 MG |
| Riboflavin | 0.057 MG | 0.162 MG |
| Niacin | 0.32 MG | 1.114 MG |
| Pantothenic acid | 0.246 MG | 0.57 MG |
| Vitamin B6 | 0.074 MG | 0.149 MG |
| Folate | 36 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 68% more calcium than celery - celery has 40mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has signficantly more iron than celery - celery has 0.2mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both celery and cilantro are high in potassium. Cilantro has 100% more potassium than celery - celery has 260mg 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, celery has more apigenin, luteolin and kaempferol than cilantro per 100 grams, however, cilantro contains more quercetin than celery per 100 grams.
| Celery | Cilantro | |
|---|---|---|
| apigenin | 2.85 mg | ~ |
| luteolin | 1.05 mg | ~ |
| kaempferol | 0.22 mg | ~ |
| Quercetin | 0.39 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,
| Celery | Cilantro | |
|---|---|---|
| beta-carotene | 270 UG | 3930 UG |
| lutein + zeaxanthin | 283 UG | 865 UG |
| alpha-carotene | ~ | 36 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both celery and cilantro contain significant amounts of linoleic acid.
| Celery | Cilantro | |
|---|---|---|
| linoleic acid | 0.079 G | 0.04 G |
| Total | 0.079 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Celery 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 celery or cilantro contain more calories in 100 grams?Celery and cilantro contain similar amounts of calories - celery has 14 calories in 100g and cilantro has 23 calories.
Is celery or cilantro better for protein?
Celery and cilantro contain similar amounts of protein - celery has 0.69g of protein per 100 grams and cilantro has 2.1g of protein.
Does celery or cilantro have more carbohydrates?
By weight, both celery and cilantro are low in carbohydrates - celery has 3g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in celery are made of 50% dietary fiber and 50% sugar, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does celery or cilantro contain more calcium?
Cilantro is a rich source of calcium and it has 70% more calcium than celery - celery has 40mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does celery or cilantro contain more potassium?
Both celery and cilantro are high in potassium. Cilantro has 100% more potassium than celery - celery has 260mg of potassium in 100 grams and cilantro has 521mg of potassium.