Avocado vs. Cilantro

Nutrition comparison of Avocado and Cilantro


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus cilantro (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and cilantro:

  • Both cilantro and avocado are high in dietary fiber and potassium.
  • Avocado has more pantothenic acid.
  • Cilantro has 150.8 times less saturated fat than avocado.
  • Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Cilantro src

Calories and Carbs

calories

Avocado is high in calories and cilantro has 86% less calories than avocado - cilantro has 23 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to cilantro per calorie. Avocado has a macronutrient ratio of 4:19:77 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Cilantro
Protein 4% 27%
Carbohydrates 19% 53%
Fat 77% 20%
Alcohol ~ ~

carbohydrates

Cilantro and avocado contain similar amounts of carbs - cilantro has 3.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both cilantro and avocado are high in dietary fiber. Avocado has 143% more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Cilantro and avocado contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Cilantro and avocado contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Cilantro has 150.8 times less saturated fat than avocado - cilantro has 0.01g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Cilantro is an excellent source of Vitamin C and it has 207% more Vitamin C than avocado - cilantro has 27mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Cilantro is an excellent source of Vitamin A and it has 47 times more Vitamin A than avocado - cilantro has 337ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Cilantro and avocado contain similar amounts of Vitamin E - cilantro has 2.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Cilantro is an excellent source of Vitamin K and it has 13 times more Vitamin K than avocado - cilantro has 310ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more pantothenic acid. Both avocado and cilantro contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.

Avocado Cilantro
Thiamin 0.075 MG 0.067 MG
Riboflavin 0.143 MG 0.162 MG
Niacin 1.912 MG 1.114 MG
Pantothenic acid 1.463 MG 0.57 MG
Vitamin B6 0.287 MG 0.149 MG
Folate 89 UG 62 UG

Minerals

calcium

Cilantro is an excellent source of calcium and it has 415% more calcium than avocado - cilantro has 67mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Cilantro has 190% more iron than avocado - cilantro has 1.8mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both cilantro and avocado are high in potassium. Cilantro is very similar to avocado for potassium - cilantro has 521mg of potassium per 100 grams and avocado has 507mg of potassium.

Antioxidants and Phytonutrients

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 avocado and cilantro contain significant amounts of alpha-carotene.

Avocado Cilantro
beta-carotene 63 UG 3930 UG
alpha-carotene 24 UG 36 UG
lutein + zeaxanthin 271 UG 865 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than cilantro per 100 grams.

Avocado Cilantro
linoleic acid 1.674 G 0.04 G
other omega 6 0.015 G ~
Total 1.689 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.

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

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FAQ

Does cilantro or avocado contain more calories in 100 grams?
Avocado is high in calories and cilantro has 90% less calories than avocado - cilantro has 23 calories in 100g and avocado has 167 calories.

Does cilantro or avocado have more carbohydrates?
By weight, cilantro and avocado contain similar amounts of carbs - cilantro has 3.7g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does cilantro or avocado contain more calcium?
Cilantro is a rich source of calcium and it has 420% more calcium than avocado - cilantro has 67mg of calcium in 100 grams and avocado has 13mg of calcium.

Does cilantro or avocado contain more potassium?
Both cilantro and avocado are high in potassium. Cilantro is very similar to avocado for potassium - cilantro has 521mg of potassium in 100 grams and avocado has 507mg of potassium.

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