Arugula vs. Cilantro
Nutrition comparison of Arugula and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and cilantro:
- Both arugula and cilantro are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Cilantro has more beta-carotene and alpha-carotene than arugula, however, arugula contains more lutein + zeaxanthin than cilantro.
- Cilantro has more niacin.
- Cilantro is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and cilantro contain similar amounts of calories - arugula has 25 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, arugula is much heavier in protein, lighter in fat and similar to cilantro for carbs. Arugula has a macronutrient ratio of 50:50:0 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Cilantro | |
|---|---|---|
| Protein | 50% | 27% |
| Carbohydrates | 50% | 53% |
| Fat | ~ | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and cilantro are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, 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 arugula - arugula has 1.6g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Arugula and cilantro contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Arugula and cilantro contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both arugula and cilantro are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both arugula and cilantro are high in Vitamin C. Cilantro has 80% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Both arugula and cilantro are high in Vitamin A. Cilantro has 183% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 481% more Vitamin E than arugula - arugula has 0.43mg of Vitamin E per 100 grams and cilantro has 2.5mg of Vitamin E.
Vitamin K
Both arugula and cilantro are high in Vitamin K. Cilantro has 185% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more niacin. Both arugula and cilantro contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Arugula | Cilantro | |
|---|---|---|
| Thiamin | 0.044 MG | 0.067 MG |
| Riboflavin | 0.086 MG | 0.162 MG |
| Niacin | 0.305 MG | 1.114 MG |
| Pantothenic acid | 0.437 MG | 0.57 MG |
| Vitamin B6 | 0.073 MG | 0.149 MG |
| Folate | 97 UG | 62 UG |
Minerals
calcium
Both arugula and cilantro are high in calcium. Arugula has 139% more calcium than cilantro - arugula has 160mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Arugula and cilantro contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both arugula and cilantro are high in potassium. Cilantro has 41% more potassium than arugula - arugula has 369mg 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, arugula has more isorhamnetin and kaempferol than cilantro per 100 grams, however, cilantro contains more quercetin than arugula per 100 grams.
| Arugula | Cilantro | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | ~ |
| Quercetin | 7.92 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, cilantro has more beta-carotene and alpha-carotene than arugula per 100 grams, however, arugula contains more lutein + zeaxanthin than cilantro per 100 grams.
| Arugula | Cilantro | |
|---|---|---|
| beta-carotene | 1424 UG | 3930 UG |
| lutein + zeaxanthin | 3555 UG | 865 UG |
| alpha-carotene | ~ | 36 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than cilantro per 100 grams.
| Arugula | Cilantro | |
|---|---|---|
| linoleic acid | 0.13 G | 0.04 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 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.
Arugula 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 arugula or cilantro contain more calories in 100 grams?Arugula and cilantro contain similar amounts of calories - arugula has 25 calories in 100g and cilantro has 23 calories.
Is arugula or cilantro better for protein?
Arugula and cilantro contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and cilantro has 2.1g of protein.
Does arugula or cilantro have more carbohydrates?
By weight, both arugula and cilantro are low in carbohydrates - arugula has 3.7g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does arugula or cilantro contain more calcium?
Both arugula and cilantro are high in calcium. Arugula has 140% more calcium than cilantro - arugula has 160mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does arugula or cilantro contain more potassium?
Both arugula and cilantro are high in potassium. Cilantro has 40% more potassium than arugula - arugula has 369mg of potassium in 100 grams and cilantro has 521mg of potassium.