Marjoram vs. Cilantro

Nutrition comparison of Marjoram and Cilantro


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

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

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

  • Both cilantro and marjoram are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
  • Marjoram has more lutein + zeaxanthin than cilantro, however, cilantro contains more alpha-carotene than marjoram.
  • Marjoram has more thiamin, niacin, Vitamin B6 and folate, however, cilantro contains more pantothenic acid.
  • Marjoram is an excellent source of iron and protein.
Detailed nutritional comparison of marjoram and cilantro 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: Marjoram (Spices, marjoram, dried) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.


Image of Marjoram src
Image of Cilantro src

Calories and Carbs

calories

Marjoram is high in calories and cilantro has 92% less calories than marjoram - cilantro has 23 calories per 100 grams and marjoram has 271 calories.

Marjoram Cilantro
Protein 14% 30%
Carbohydrates 68% 53%
Fat 18% 16%
Alcohol ~ ~

carbohydrates

Marjoram is high in carbohydrates and cilantro has 94% less carbohydrates than marjoram - cilantro has 3.7g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.

dietary fiber

Both cilantro and marjoram are high in dietary fiber. Marjoram has 13 times more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.

sugar

Cilantro and marjoram contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and marjoram has 4.1g of sugar.

Protein

protein

Marjoram is an excellent source of protein and it has 494% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and marjoram has 12.7g of protein.

Fat

saturated fat

Both cilantro and marjoram are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.

Vitamins

Vitamin C

Both cilantro and marjoram are high in Vitamin C. Marjoram has 90% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.

Vitamin A

Both cilantro and marjoram are high in Vitamin A. Marjoram has 20% more Vitamin A than cilantro - cilantro has 337ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.

Vitamin E

Cilantro and marjoram contain similar amounts of Vitamin E - cilantro has 2.5mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.

Vitamin K

Both cilantro and marjoram are high in Vitamin K. Marjoram has 101% more Vitamin K than cilantro - cilantro has 310ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.

The B Vitamins

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

Marjoram Cilantro
Thiamin 0.289 MG 0.067 MG
Riboflavin 0.316 MG 0.162 MG
Niacin 4.12 MG 1.114 MG
Pantothenic acid ~ 0.57 MG
Vitamin B6 1.19 MG 0.149 MG
Folate 274 UG 62 UG

Minerals

calcium

Both cilantro and marjoram are high in calcium. Marjoram has 28 times more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and marjoram has 1990mg of calcium.

iron

Marjoram is an excellent source of iron and it has 45 times more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and marjoram has 82.7mg of iron.

potassium

Both cilantro and marjoram are high in potassium. Marjoram has 192% more potassium than cilantro - cilantro has 521mg of potassium per 100 grams and marjoram has 1522mg 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, marjoram has more apigenin than cilantro per 100 grams, however, cilantro contains more quercetin than marjoram per 100 grams.

Marjoram Cilantro
apigenin 3.5 mg ~
Quercetin ~ 52.9 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, marjoram has more lutein + zeaxanthin than cilantro per 100 grams, however, cilantro contains more alpha-carotene than marjoram per 100 grams. Both marjoram and cilantro contain significant amounts of beta-carotene.

Marjoram Cilantro
beta-carotene 4806 UG 3930 UG
lutein + zeaxanthin 1895 UG 865 UG
alpha-carotene ~ 36 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, marjoram has more linoleic acid than cilantro per 100 grams.

Marjoram Cilantro
linoleic acid 1.175 G 0.04 G
Total 1.175 G 0.04 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 Marjoram or Cilantro .

Note: The specific food items compared are: Marjoram (Spices, marjoram, dried) and Cilantro (Coriander (cilantro) leaves, raw) .

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FAQ

Does cilantro or marjoram contain more calories in 100 grams?
Marjoram is high in calories and cilantro has 90% less calories than marjoram - cilantro has 23 calories in 100g and marjoram has 271 calories.

Does cilantro or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and cilantro has 90% fewer carbohydrates than marjoram - cilantro has 3.7g of carbs for 100g and marjoram has 60.6g of carbohydrates.

Does cilantro or marjoram contain more calcium?
Both cilantro and marjoram are high in calcium. Marjoram has 28 times more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and marjoram has 1990mg of calcium.

Does cilantro or marjoram contain more iron?
Marjoram is an abundant source of iron and it has 45 times more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and marjoram has 82.7mg of iron.

Does cilantro or marjoram contain more potassium?
Both cilantro and marjoram are high in potassium. Marjoram has 190% more potassium than cilantro - cilantro has 521mg of potassium in 100 grams and marjoram has 1522mg of potassium.