Cilantro vs. Squash
Nutrition comparison of Cilantro and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and squash:
- Both squash and cilantro are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Cilantro has 65% less carbohydrates than squash.
- Cilantro has more riboflavin and folate.
- Cilantro is an excellent source of Vitamin K.
- Squash has more alpha-carotene than cilantro, however, cilantro contains more lutein + zeaxanthin than squash.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and cilantro contain similar amounts of calories - squash has 40 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, cilantro is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Squash | |
|---|---|---|
| Protein | 27% | 8% |
| Carbohydrates | 53% | 91% |
| Fat | 20% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 65% less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
dietary fiber
Both squash and cilantro are high in dietary fiber. Squash has 14% more dietary fiber than cilantro - squash has 3.2g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Squash and cilantro contain similar amounts of sugar - squash has 2g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Squash and cilantro contain similar amounts of protein - squash has 0.9g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both squash and cilantro are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both squash and cilantro are high in Vitamin C. Cilantro has 79% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Both squash and cilantro are high in Vitamin A. Squash has 66% more Vitamin A than cilantro - squash has 558ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Squash and cilantro contain similar amounts of Vitamin E - squash has 1.3mg 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 309 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin and folate. Both cilantro and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cilantro | Squash | |
|---|---|---|
| Thiamin | 0.067 MG | 0.072 MG |
| Riboflavin | 0.162 MG | 0.017 MG |
| Niacin | 1.114 MG | 0.969 MG |
| Pantothenic acid | 0.57 MG | 0.359 MG |
| Vitamin B6 | 0.149 MG | 0.124 MG |
| Folate | 62 UG | 19 UG |
Minerals
calcium
Both squash and cilantro are high in calcium. Cilantro has 63% more calcium than squash - squash has 41mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has 195% more iron than squash - squash has 0.6mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both squash and cilantro are high in potassium. Cilantro has 83% more potassium than squash - squash has 284mg of potassium per 100 grams and cilantro has 521mg of potassium.
Antioxidants and Phytonutrients
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, squash has more alpha-carotene than cilantro per 100 grams, however, cilantro contains more lutein + zeaxanthin than squash per 100 grams. Both cilantro and squash contain significant amounts of beta-carotene.
| Cilantro | Squash | |
|---|---|---|
| beta-carotene | 3930 UG | 4570 UG |
| alpha-carotene | 36 UG | 1130 UG |
| lutein + zeaxanthin | 865 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and squash contain small amounts of linoleic acid.
| Cilantro | Squash | |
|---|---|---|
| linoleic acid | 0.04 G | 0.014 G |
| Total | 0.04 G | 0.014 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
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 squash or cilantro contain more calories in 100 grams?Squash and cilantro contain similar amounts of calories - squash has 40 calories in 100g and cilantro has 23 calories.
Does squash or cilantro have more carbohydrates?
By weight, cilantro has 70% fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and cilantro has 3.7g of carbohydrates.
Does squash or cilantro contain more calcium?
Both squash and cilantro are high in calcium. Cilantro has 60% more calcium than squash - squash has 41mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does squash or cilantro contain more potassium?
Both squash and cilantro are high in potassium. Cilantro has 80% more potassium than squash - squash has 284mg of potassium in 100 grams and cilantro has 521mg of potassium.