Cilantro vs. Iceberg Lettuce
Nutrition comparison of Cilantro and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and iceberg lettuce:
- Cilantro has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and cilantro contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, cilantro is heavier in protein, lighter in carbs and heavier in fat compared to iceberg lettuce per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Iceberg Lettuce | |
|---|---|---|
| Protein | 27% | 21% |
| Carbohydrates | 53% | 72% |
| Fat | 20% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and cilantro are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Cilantro is a great source of dietary fiber and it has 133% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Iceberg lettuce and cilantro contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Iceberg lettuce and cilantro contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both iceberg lettuce and cilantro are low in saturated fat - iceberg lettuce has 0.02g 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 864% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg 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 12 times more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 12 times more Vitamin E than iceberg lettuce - iceberg lettuce has 0.18mg 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 11 times more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both cilantro and iceberg lettuce contain significant amounts of thiamin.
| Cilantro | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.067 MG | 0.041 MG |
| Riboflavin | 0.162 MG | 0.025 MG |
| Niacin | 1.114 MG | 0.123 MG |
| Pantothenic acid | 0.57 MG | 0.091 MG |
| Vitamin B6 | 0.149 MG | 0.042 MG |
| Folate | 62 UG | 29 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 272% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has 332% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Cilantro is an excellent source of potassium and it has 270% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 | Iceberg Lettuce | |
|---|---|---|
| Quercetin | 52.9 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
| kaempferol | ~ | 0.15 mg |
| myricetin | ~ | 0.06 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 | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 3930 UG | 299 UG |
| alpha-carotene | 36 UG | 4 UG |
| lutein + zeaxanthin | 865 UG | 277 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and iceberg lettuce contain small amounts of linoleic acid.
| Cilantro | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.04 G | 0.021 G |
| Total | 0.04 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cilantro g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 iceberg lettuce or cilantro contain more calories in 100 grams?Iceberg lettuce and cilantro contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and cilantro has 23 calories.
Does iceberg lettuce or cilantro have more carbohydrates?
By weight, both iceberg lettuce and cilantro are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does iceberg lettuce or cilantro contain more calcium?
Cilantro is a rich source of calcium and it has 270% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does iceberg lettuce or cilantro contain more potassium?
Cilantro is a rich source of potassium and it has 270% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and cilantro has 521mg of potassium.