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.
Detailed nutritional comparison of asparagus and cilantro is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Asparagus (Asparagus, raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Cilantro src

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 35:62:4 and for cilantro, 30:53:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Cilantro
Protein 35% 30%
Carbohydrates 62% 53%
Fat 4% 16%
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 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 Asparagus or Cilantro .

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Cilantro (Coriander (cilantro) leaves, raw) .

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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.

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