Cilantro vs. Endive

Nutrition comparison of Cilantro and Endive


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

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

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

  • Both endive and cilantro are high in Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
  • Cilantro has more riboflavin, niacin and Vitamin B6, however, endive contains more folate.
  • Cilantro is an excellent source of Vitamin C.
Detailed nutritional comparison of cilantro and endive 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: Cilantro (Coriander (cilantro) leaves, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cilantro src
Image of Endive src

Calories and Carbs

calories

Endive and cilantro contain similar amounts of calories - endive has 17 calories per 100 grams and cilantro has 23 calories.

Cilantro Endive
Protein 27% 25%
Carbohydrates 53% 64%
Fat 20% 10%
Alcohol ~ ~

carbohydrates

Both endive and cilantro are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.

The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.

dietary fiber

Both endive and cilantro are high in dietary fiber. Endive has 11% more dietary fiber than cilantro - endive has 3.1g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.

sugar

Endive and cilantro contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and cilantro has 0.87g of sugar.

Protein

protein

Endive and cilantro contain similar amounts of protein - endive has 1.3g of protein per 100 grams and cilantro has 2.1g of protein.

Fat

saturated fat

Both endive and cilantro are low in saturated fat - endive has 0.05g 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 315% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.

Vitamin A

Both endive and cilantro are high in Vitamin A. Cilantro has 212% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.

Vitamin E

Cilantro has 468% more Vitamin E than endive - endive has 0.44mg of Vitamin E per 100 grams and cilantro has 2.5mg of Vitamin E.

Vitamin K

Both endive and cilantro are high in Vitamin K. Cilantro has 34% more Vitamin K than endive - endive has 231ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.

The B Vitamins

Cilantro has more riboflavin, niacin and Vitamin B6, however, endive contains more folate. Both cilantro and endive contain significant amounts of thiamin and pantothenic acid.

Cilantro Endive
Thiamin 0.067 MG 0.08 MG
Riboflavin 0.162 MG 0.075 MG
Niacin 1.114 MG 0.4 MG
Pantothenic acid 0.57 MG 0.9 MG
Vitamin B6 0.149 MG 0.02 MG
Folate 62 UG 142 UG

Minerals

calcium

Both endive and cilantro are high in calcium. Cilantro has 29% more calcium than endive - endive has 52mg of calcium per 100 grams and cilantro has 67mg of calcium.

iron

Cilantro has 113% more iron than endive - endive has 0.83mg of iron per 100 grams and cilantro has 1.8mg of iron.

potassium

Both endive and cilantro are high in potassium. Cilantro has 66% more potassium than endive - endive has 314mg 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, cilantro has more quercetin than endive per 100 grams, however, endive contains more kaempferol than cilantro per 100 grams.

Cilantro Endive
Quercetin 52.9 mg ~
kaempferol ~ 10.1 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 Endive
beta-carotene 3930 UG 1300 UG
alpha-carotene 36 UG ~
lutein + zeaxanthin 865 UG ~

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cilantro and endive contain significant amounts of linoleic acid.

Cilantro Endive
linoleic acid 0.04 G 0.075 G
Total 0.04 G 0.075 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: Cilantro (Coriander (cilantro) leaves, raw) and Endive (Endive, raw) .

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FAQ

Does endive or cilantro contain more calories in 100 grams?
Endive and cilantro contain similar amounts of calories - endive has 17 calories in 100g and cilantro has 23 calories.

Does endive or cilantro have more carbohydrates?
By weight, both endive and cilantro are low in carbohydrates - endive has 3.4g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.

Does endive or cilantro contain more calcium?
Both endive and cilantro are high in calcium. Cilantro has 30% more calcium than endive - endive has 52mg of calcium in 100 grams and cilantro has 67mg of calcium.

Does endive or cilantro contain more potassium?
Both endive and cilantro are high in potassium. Cilantro has 70% more potassium than endive - endive has 314mg of potassium in 100 grams and cilantro has 521mg of potassium.

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