Cilantro vs. Garlic
Nutrition comparison of Cilantro and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and garlic:
- Both garlic and cilantro are high in Vitamin C, calcium, dietary fiber and potassium.
- Cilantro is an excellent source of Vitamin A and Vitamin K.
- Garlic has more thiamin and Vitamin B6, however, cilantro contains more folate.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and cilantro has 85% less calories than garlic - garlic has 149 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, cilantro is heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Garlic | |
|---|---|---|
| Protein | 27% | 16% |
| Carbohydrates | 53% | 82% |
| Fat | 20% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and cilantro has 89% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
dietary fiber
Both garlic and cilantro are high in dietary fiber. Cilantro has 33% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Garlic and cilantro contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Garlic has 199% more protein than cilantro - garlic has 6.4g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both garlic and cilantro are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both garlic and cilantro are high in Vitamin C. Garlic has 16% more Vitamin C than cilantro - garlic has 31.2mg 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 more Vitamin A than garlic - cilantro has 337ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Cilantro has 30 times more Vitamin E than garlic - garlic has 0.08mg 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 181 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, cilantro contains more folate. Both cilantro and garlic contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cilantro | Garlic | |
|---|---|---|
| Thiamin | 0.067 MG | 0.2 MG |
| Riboflavin | 0.162 MG | 0.11 MG |
| Niacin | 1.114 MG | 0.7 MG |
| Pantothenic acid | 0.57 MG | 0.596 MG |
| Vitamin B6 | 0.149 MG | 1.235 MG |
| Folate | 62 UG | 3 UG |
Minerals
calcium
Both garlic and cilantro are high in calcium. Garlic has 170% more calcium than cilantro - garlic has 181mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Garlic and cilantro contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both garlic and cilantro are high in potassium. Cilantro has 30% more potassium than garlic - garlic has 401mg 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 garlic per 100 grams, however, garlic contains more kaempferol and myricetin than cilantro per 100 grams.
| Cilantro | Garlic | |
|---|---|---|
| Quercetin | 52.9 mg | 1.74 mg |
| kaempferol | ~ | 0.26 mg |
| myricetin | ~ | 1.61 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 | Garlic | |
|---|---|---|
| beta-carotene | 3930 UG | 5 UG |
| alpha-carotene | 36 UG | ~ |
| lutein + zeaxanthin | 865 UG | 16 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than cilantro per 100 grams.
| Cilantro | Garlic | |
|---|---|---|
| linoleic acid | 0.04 G | 0.229 G |
| Total | 0.04 G | 0.229 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.
Cilantro g
()
|
Daily Values (%) |
Garlic 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 garlic or cilantro contain more calories in 100 grams?Garlic is high in calories and cilantro has 90% less calories than garlic - garlic has 149 calories in 100g and cilantro has 23 calories.
Does garlic or cilantro have more carbohydrates?
By weight, garlic is high in carbohydrates and cilantro has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and cilantro has 3.7g of carbohydrates.
Does garlic or cilantro contain more calcium?
Both garlic and cilantro are high in calcium. Garlic has 170% more calcium than cilantro - garlic has 181mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does garlic or cilantro contain more potassium?
Both garlic and cilantro are high in potassium. Cilantro has 30% more potassium than garlic - garlic has 401mg of potassium in 100 grams and cilantro has 521mg of potassium.