Cilantro vs. Fennel
Nutrition comparison of Cilantro and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and fennel:
- Both fennel and cilantro are high in calcium, dietary fiber and potassium.
- Cilantro has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Cilantro is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and cilantro contain similar amounts of calories - fennel has 31 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 fennel per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Fennel | |
|---|---|---|
| Protein | 27% | 14% |
| Carbohydrates | 53% | 81% |
| Fat | 20% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and cilantro contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Both fennel and cilantro are high in dietary fiber. Fennel has 11% more dietary fiber than cilantro - fennel has 3.1g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Fennel and cilantro contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Fennel and cilantro contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both fennel and cilantro are low in saturated fat - fennel has 0.09g 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 fennel - fennel 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 602% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 331% more Vitamin E than fennel - fennel has 0.58mg 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 394% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both cilantro and fennel contain significant amounts of niacin.
| Cilantro | Fennel | |
|---|---|---|
| Thiamin | 0.067 MG | 0.01 MG |
| Riboflavin | 0.162 MG | 0.032 MG |
| Niacin | 1.114 MG | 0.64 MG |
| Pantothenic acid | 0.57 MG | 0.232 MG |
| Vitamin B6 | 0.149 MG | 0.047 MG |
| Folate | 62 UG | 27 UG |
Minerals
calcium
Both fennel and cilantro are high in calcium. Cilantro has 37% more calcium than fennel - fennel has 49mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has 142% more iron than fennel - fennel has 0.73mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both fennel and cilantro are high in potassium. Cilantro has 26% more potassium than fennel - fennel has 414mg 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, both cilantro and fennel contain significant amounts of lutein + zeaxanthin.
| Cilantro | Fennel | |
|---|---|---|
| beta-carotene | 3930 UG | 578 UG |
| alpha-carotene | 36 UG | ~ |
| lutein + zeaxanthin | 865 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than cilantro per 100 grams.
| Cilantro | Fennel | |
|---|---|---|
| linoleic acid | 0.04 G | 0.169 G |
| Total | 0.04 G | 0.169 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 (%) |
Fennel 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 fennel or cilantro contain more calories in 100 grams?Fennel and cilantro contain similar amounts of calories - fennel has 31 calories in 100g and cilantro has 23 calories.
Does fennel or cilantro have more carbohydrates?
By weight, fennel and cilantro contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does fennel or cilantro contain more calcium?
Both fennel and cilantro are high in calcium. Cilantro has 40% more calcium than fennel - fennel has 49mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does fennel or cilantro contain more potassium?
Both fennel and cilantro are high in potassium. Cilantro has 30% more potassium than fennel - fennel has 414mg of potassium in 100 grams and cilantro has 521mg of potassium.