Cilantro vs. Spinach

Nutrition comparison of Cilantro and Spinach


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

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

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

  • Both spinach and cilantro are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
  • Cilantro has more alpha-carotene than spinach, however, spinach contains more lutein + zeaxanthin than cilantro.
  • Cilantro has more pantothenic acid, however, spinach contains more folate.
  • Spinach is a great source of iron.
Detailed nutritional comparison of cilantro and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cilantro src
Image of Spinach src

Calories and Carbs

calories

Spinach and cilantro contain similar amounts of calories - spinach has 23 calories per 100 grams and cilantro has 23 calories.

Cilantro Spinach
Protein 27% 40%
Carbohydrates 53% 49%
Fat 20% 10%
Alcohol ~ ~

carbohydrates

Both spinach and cilantro are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.

dietary fiber

Both spinach and cilantro are high in dietary fiber. Cilantro has 27% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.

sugar

Spinach and cilantro contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and cilantro has 0.87g of sugar.



Protein

protein

Spinach and cilantro contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and cilantro has 2.1g of protein.

Fat

saturated fat

Both spinach and cilantro are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.

Vitamins

Vitamin C

Both spinach and cilantro are high in Vitamin C. Spinach has a little more Vitamin C (4%) than cilantro by weight - spinach has 28.1mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.

Vitamin A

Both spinach and cilantro are high in Vitamin A. Spinach has 39% more Vitamin A than cilantro - spinach has 469ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.

Vitamin E

Spinach and cilantro contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and cilantro has 2.5mg of Vitamin E.

Vitamin K

Both spinach and cilantro are high in Vitamin K. Spinach has 56% more Vitamin K than cilantro - spinach has 482.9ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.

The B Vitamins

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

Cilantro Spinach
Thiamin 0.067 MG 0.078 MG
Riboflavin 0.162 MG 0.189 MG
Niacin 1.114 MG 0.724 MG
Pantothenic acid 0.57 MG 0.065 MG
Vitamin B6 0.149 MG 0.195 MG
Folate 62 UG 194 UG

Minerals

calcium

Both spinach and cilantro are high in calcium. Spinach has 48% more calcium than cilantro - spinach has 99mg of calcium per 100 grams and cilantro has 67mg of calcium.

iron

Spinach is a great source of iron and it has 53% more iron than cilantro - spinach has 2.7mg of iron per 100 grams and cilantro has 1.8mg of iron.

potassium

Both spinach and cilantro are high in potassium. Spinach has a little more potassium (7%) than cilantro by weight - spinach has 558mg 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 spinach per 100 grams, however, spinach contains more luteolin, kaempferol and myricetin than cilantro per 100 grams.

Cilantro Spinach
Quercetin 52.9 mg 3.97 mg
luteolin ~ 0.74 mg
kaempferol ~ 6.38 mg
myricetin ~ 0.35 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 spinach per 100 grams, however, spinach contains more lutein + zeaxanthin than cilantro per 100 grams. Both cilantro and spinach contain significant amounts of beta-carotene.

Cilantro Spinach
beta-carotene 3930 UG 5626 UG
alpha-carotene 36 UG ~
lutein + zeaxanthin 865 UG 12198 UG

Omega-3 and Omega-6

omega 6s

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

Cilantro Spinach
linoleic acid 0.04 G 0.026 G
Total 0.04 G 0.026 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 Spinach (Spinach, raw) .

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