Cilantro vs. Leeks

Nutrition comparison of Cilantro and Leeks


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

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

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

  • Both leeks and cilantro are high in calcium.
  • Cilantro has 62% less calories than leek.
  • Cilantro has 74% less carbohydrates than leek.
  • Cilantro has more beta-carotene and alpha-carotene than leek, however, leek contains more lutein + zeaxanthin than cilantro.
  • Cilantro has more riboflavin, niacin and pantothenic acid.
  • Cilantro is a great source of dietary fiber.
  • Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
Detailed nutritional comparison of cilantro and leeks 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cilantro src
Image of Leeks src

Calories and Carbs

calories

Cilantro has 62% less calories than leek - leek has 61 calories per 100 grams and cilantro has 23 calories.

Cilantro Leeks
Protein 30% 9%
Carbohydrates 53% 87%
Fat 16% 4%
Alcohol ~ ~

carbohydrates

Cilantro has 74% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.

dietary fiber

Cilantro is a great source of dietary fiber and it has 56% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.

sugar

Leeks and cilantro contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and cilantro has 0.87g of sugar.

Protein

protein

Leeks and cilantro contain similar amounts of protein - leek has 1.5g of protein per 100 grams and cilantro has 2.1g of protein.

Fat

saturated fat

Both leeks and cilantro are low in saturated fat - leek has 0.04g 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 125% more Vitamin C than leek - leek has 12mg 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 306% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.

Vitamin E

Cilantro has 172% more Vitamin E than leek - leek has 0.92mg 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 560% more Vitamin K than leek - leek has 47ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.

The B Vitamins

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

Cilantro Leeks
Thiamin 0.067 MG 0.06 MG
Riboflavin 0.162 MG 0.03 MG
Niacin 1.114 MG 0.4 MG
Pantothenic acid 0.57 MG 0.14 MG
Vitamin B6 0.149 MG 0.233 MG
Folate 62 UG 64 UG

Minerals

calcium

Both leeks and cilantro are high in calcium. Leek is very similar to leek for calcium - leek has 59mg of calcium per 100 grams and cilantro has 67mg of calcium.

iron

Leeks and cilantro contain similar amounts of iron - leek has 2.1mg of iron per 100 grams and cilantro has 1.8mg of iron.

potassium

Cilantro is an excellent source of potassium and it has 189% more potassium than leek - leek has 180mg 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 leek per 100 grams, however, leek contains more kaempferol and myricetin than cilantro per 100 grams.

Cilantro Leeks
Quercetin 52.9 mg 0.09 mg
kaempferol ~ 2.67 mg
myricetin ~ 0.22 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 beta-carotene and alpha-carotene than leek per 100 grams, however, leek contains more lutein + zeaxanthin than cilantro per 100 grams.

Cilantro Leeks
beta-carotene 3930 UG 1000 UG
alpha-carotene 36 UG ~
lutein + zeaxanthin 865 UG 1900 UG

Omega-3 and Omega-6

omega 6s

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

Cilantro Leeks
linoleic acid 0.04 G 0.067 G
Total 0.04 G 0.067 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 Leeks .

Note: The specific food items compared are: Cilantro (Coriander (cilantro) leaves, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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FAQ

Does leeks or cilantro contain more calories in 100 grams?
Cilantro has 60% less calories than leek - leek has 61 calories in 100g and cilantro has 23 calories.

Does leeks or cilantro have more carbohydrates?
By weight, cilantro has 70% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and cilantro has 3.7g of carbohydrates.

Does leeks or cilantro contain more calcium?
Both leeks and cilantro are high in calcium. Leek is very similar to leek for calcium - leek has 59mg of calcium in 100 grams and cilantro has 67mg of calcium.

Does leeks or cilantro contain more potassium?
Cilantro is a rich source of potassium and it has 190% more potassium than leek - leek has 180mg of potassium in 100 grams and cilantro has 521mg of potassium.

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