Asparagus vs. Cilantro
Nutrition comparison of Asparagus and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and cilantro:
- Both asparagus and cilantro are high in dietary fiber and potassium.
- Asparagus has more thiamin, however, cilantro contains more pantothenic acid.
- Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and cilantro contain similar amounts of calories - asparagus has 20 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, asparagus is heavier in protein, heavier in carbs and lighter in fat compared to cilantro per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Cilantro | |
|---|---|---|
| Protein | 34% | 27% |
| Carbohydrates | 61% | 53% |
| Fat | 5% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and cilantro are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Both asparagus and cilantro are high in dietary fiber. Cilantro has 33% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Asparagus and cilantro contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Asparagus and cilantro contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both asparagus and cilantro are low in saturated fat - asparagus 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 382% more Vitamin C than asparagus - asparagus has 5.6mg 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 787% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Asparagus and cilantro contain similar amounts of Vitamin E - asparagus has 1.1mg 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 645% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, however, cilantro contains more pantothenic acid. Both asparagus and cilantro contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Asparagus | Cilantro | |
|---|---|---|
| Thiamin | 0.143 MG | 0.067 MG |
| Riboflavin | 0.141 MG | 0.162 MG |
| Niacin | 0.978 MG | 1.114 MG |
| Pantothenic acid | 0.274 MG | 0.57 MG |
| Vitamin B6 | 0.091 MG | 0.149 MG |
| Folate | 52 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 179% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Asparagus and cilantro contain similar amounts of iron - asparagus has 2.1mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both asparagus and cilantro are high in potassium. Cilantro has 158% more potassium than asparagus - asparagus has 202mg 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, asparagus has more isorhamnetin and kaempferol than cilantro per 100 grams, however, cilantro contains more quercetin than asparagus per 100 grams.
| Asparagus | Cilantro | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | ~ |
| Quercetin | 13.98 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, both asparagus and cilantro contain significant amounts of lutein + zeaxanthin.
| Asparagus | Cilantro | |
|---|---|---|
| beta-carotene | 449 UG | 3930 UG |
| alpha-carotene | 9 UG | 36 UG |
| lutein + zeaxanthin | 710 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both asparagus and cilantro contain small amounts of linoleic acid.
| Asparagus | Cilantro | |
|---|---|---|
| linoleic acid | 0.04 G | 0.04 G |
| Total | 0.04 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.
Asparagus g
()
|
Daily Values (%) |
Cilantro g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 asparagus or cilantro contain more calories in 100 grams?Asparagus and cilantro contain similar amounts of calories - asparagus has 20 calories in 100g and cilantro has 23 calories.
Is asparagus or cilantro better for protein?
Asparagus and cilantro contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and cilantro has 2.1g of protein.
Does asparagus or cilantro have more carbohydrates?
By weight, both asparagus and cilantro are low in carbohydrates - asparagus has 3.9g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does asparagus or cilantro contain more calcium?
Cilantro is a rich source of calcium and it has 180% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does asparagus or cilantro contain more potassium?
Both asparagus and cilantro are high in potassium. Cilantro has 160% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and cilantro has 521mg of potassium.