Cilantro vs. Kale
Nutrition comparison of Cilantro and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and kale:
- Both kale and cilantro are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Cilantro has more alpha-carotene than kale, however, kale contains more lutein + zeaxanthin than cilantro.
- Kale has more riboflavin.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and cilantro contain similar amounts of calories - kale has 35 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, cilantro is heavier in carbs, lighter in fat and similar to kale for protein. Cilantro has a macronutrient ratio of 27:53:20 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Kale | |
|---|---|---|
| Protein | 27% | 28% |
| Carbohydrates | 53% | 41% |
| Fat | 20% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and cilantro are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Both kale and cilantro are high in dietary fiber. Kale has 46% more dietary fiber than cilantro - kale has 4.1g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Kale and cilantro contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Kale and cilantro contain similar amounts of protein - kale has 2.9g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both kale and cilantro are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kale and cilantro are high in Vitamin C. Kale has 246% more Vitamin C than cilantro - kale has 93.4mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Both kale and cilantro are high in Vitamin A. Cilantro has 40% more Vitamin A than kale - kale has 241ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 279% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and cilantro has 2.5mg of Vitamin E.
Vitamin K
Both kale and cilantro are high in Vitamin K. Kale has 26% more Vitamin K than cilantro - kale has 389.6ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both cilantro and kale contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cilantro | Kale | |
|---|---|---|
| Thiamin | 0.067 MG | 0.113 MG |
| Riboflavin | 0.162 MG | 0.347 MG |
| Niacin | 1.114 MG | 1.18 MG |
| Pantothenic acid | 0.57 MG | 0.37 MG |
| Vitamin B6 | 0.149 MG | 0.147 MG |
| Folate | 62 UG | 62 UG |
Minerals
calcium
Both kale and cilantro are high in calcium. Kale has 279% more calcium than cilantro - kale has 254mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Kale and cilantro contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both kale and cilantro are high in potassium. Cilantro has 50% more potassium than kale - kale has 348mg 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 kale per 100 grams, however, kale contains more isorhamnetin and kaempferol than cilantro per 100 grams.
| Cilantro | Kale | |
|---|---|---|
| Quercetin | 52.9 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 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 has more alpha-carotene than kale per 100 grams, however, kale contains more lutein + zeaxanthin than cilantro per 100 grams. Both cilantro and kale contain significant amounts of beta-carotene.
| Cilantro | Kale | |
|---|---|---|
| beta-carotene | 3930 UG | 2873 UG |
| alpha-carotene | 36 UG | ~ |
| lutein + zeaxanthin | 865 UG | 6261 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than cilantro per 100 grams.
| Cilantro | Kale | |
|---|---|---|
| linoleic acid | 0.04 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.04 G | 0.294 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
()
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Daily Values (%) |
Kale g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or cilantro contain more calories in 100 grams?Kale and cilantro contain similar amounts of calories - kale has 35 calories in 100g and cilantro has 23 calories.
Does kale or cilantro have more carbohydrates?
By weight, both kale and cilantro are low in carbohydrates - kale has 4.4g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does kale or cilantro contain more calcium?
Both kale and cilantro are high in calcium. Kale has 280% more calcium than cilantro - kale has 254mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does kale or cilantro contain more potassium?
Both kale and cilantro are high in potassium. Cilantro has 50% more potassium than kale - kale has 348mg of potassium in 100 grams and cilantro has 521mg of potassium.