Cilantro vs. Watercress

Nutrition comparison of Cilantro and Watercress


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

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

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

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


Image of Cilantro src
Image of Watercress src

Calories and Carbs

calories

Cilantro and watercress contain similar amounts of calories - cilantro has 23 calories per 100 grams and watercress has 11 calories.

Cilantro Watercress
Protein 30% 60%
Carbohydrates 53% 34%
Fat 16% 6%
Alcohol ~ ~

carbohydrates

Both cilantro and watercress are low in carbohydrates - cilantro has 3.7g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.

The carbs in cilantro are made of 76% dietary fiber and 24% sugar, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.

dietary fiber

Cilantro is a great source of dietary fiber and it has 460% more dietary fiber than watercress - cilantro has 2.8g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.

sugar

Cilantro and watercress contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and watercress has 0.2g of sugar.

Protein

protein

Cilantro and watercress contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and watercress has 2.3g of protein.

Fat

saturated fat

Both cilantro and watercress are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.

Vitamins

Vitamin C

Both cilantro and watercress are high in Vitamin C. Watercress has 59% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.

Vitamin A

Both cilantro and watercress are high in Vitamin A. Cilantro has 111% more Vitamin A than watercress - cilantro has 337ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.

Vitamin E

Cilantro has 150% more Vitamin E than watercress - cilantro has 2.5mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.

Vitamin K

Both cilantro and watercress are high in Vitamin K. Cilantro has 24% more Vitamin K than watercress - cilantro has 310ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.

The B Vitamins

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

Cilantro Watercress
Thiamin 0.067 MG 0.09 MG
Riboflavin 0.162 MG 0.12 MG
Niacin 1.114 MG 0.2 MG
Pantothenic acid 0.57 MG 0.31 MG
Vitamin B6 0.149 MG 0.129 MG
Folate 62 UG 9 UG

Minerals

calcium

Both cilantro and watercress are high in calcium. Watercress has 79% more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and watercress has 120mg of calcium.

iron

Cilantro has signficantly more iron than watercress - cilantro has 1.8mg of iron per 100 grams and watercress has 0.2mg of iron.

potassium

Both cilantro and watercress are high in potassium. Cilantro has 58% more potassium than watercress - cilantro has 521mg of potassium per 100 grams and watercress has 330mg 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, both cilantro and watercress contain significant amounts of quercetin.

Cilantro Watercress
Quercetin 52.9 mg 29.99 mg
apigenin ~ 0.01 mg
luteolin ~ 0.02 mg
kaempferol ~ 23.03 mg
myricetin ~ 0.2 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 watercress per 100 grams, however, watercress contains more lutein + zeaxanthin than cilantro per 100 grams.

Cilantro Watercress
beta-carotene 3930 UG 1914 UG
alpha-carotene 36 UG ~
lutein + zeaxanthin 865 UG 5767 UG

Omega-3 and Omega-6

omega 6s

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

Cilantro Watercress
linoleic acid 0.04 G 0.012 G
Total 0.04 G 0.012 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 Watercress .

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

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FAQ

Does cilantro or watercress contain more calories in 100 grams?
Cilantro and watercress contain similar amounts of calories - cilantro has 23 calories in 100g and watercress has 11 calories.

Is cilantro or watercress better for protein?
Cilantro and watercress contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and watercress has 2.3g of protein.

Does cilantro or watercress have more carbohydrates?
By weight, both cilantro and watercress are low in carbohydrates - cilantro has 3.7g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in cilantro are made of 80% dietary fiber and 20% sugar, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.

Does cilantro or watercress contain more calcium?
Both cilantro and watercress are high in calcium. Watercress has 80% more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and watercress has 120mg of calcium.

Does cilantro or watercress contain more potassium?
Both cilantro and watercress are high in potassium. Cilantro has 60% more potassium than watercress - cilantro has 521mg of potassium in 100 grams and watercress has 330mg of potassium.