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.
Detailed nutritional comparison of cilantro and kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cilantro src
Image of Kale src

Calories and Carbs

calories

Kale and cilantro contain similar amounts of calories - kale has 35 calories per 100 grams and cilantro has 23 calories.

Cilantro Kale
Protein 30% 27%
Carbohydrates 53% 41%
Fat 16% 32%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cilantro or Kale .

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

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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.

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