Cilantro vs. Russet Potato
Nutrition comparison of Cilantro and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and russet potato:
- Both cilantro and russet potato are high in potassium.
- Cilantro has 3.9 times less carbohydrates than russet potato.
- Cilantro has 71% less calories than russet potato.
- Cilantro has more riboflavin and folate, however, russet potato contains more Vitamin B6.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro has 71% less calories than russet potato - cilantro has 23 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, cilantro is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Russet Potato | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 53% | 89% |
| Fat | 20% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 3.9 times less carbohydrates than russet potato - cilantro has 3.7g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in cilantro are made of 76% dietary fiber and 24% sugar, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Cilantro is a great source of dietary fiber and it has 115% more dietary fiber than russet potato - cilantro has 2.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Cilantro and russet potato contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Cilantro and russet potato contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both cilantro and russet potato are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 374% more Vitamin C than russet potato - cilantro has 27mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has more Vitamin A than russet potato - cilantro has 337ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Cilantro has 249 times more Vitamin E than russet potato - cilantro has 2.5mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 171 times more Vitamin K than russet potato - cilantro has 310ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both cilantro and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.
| Cilantro | Russet Potato | |
|---|---|---|
| Thiamin | 0.067 MG | 0.082 MG |
| Riboflavin | 0.162 MG | 0.033 MG |
| Niacin | 1.114 MG | 1.035 MG |
| Pantothenic acid | 0.57 MG | 0.301 MG |
| Vitamin B6 | 0.149 MG | 0.345 MG |
| Folate | 62 UG | 14 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 415% more calcium than russet potato - cilantro has 67mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Cilantro has 106% more iron than russet potato - cilantro has 1.8mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both cilantro and russet potato are high in potassium. Cilantro has 25% more potassium than russet potato - cilantro has 521mg of potassium per 100 grams and russet potato has 417mg 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,
| Cilantro | Russet Potato | |
|---|---|---|
| beta-carotene | 3930 UG | ~ |
| alpha-carotene | 36 UG | ~ |
| lutein + zeaxanthin | 865 UG | 5 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and russet potato contain small amounts of linoleic acid.
| Cilantro | Russet Potato | |
|---|---|---|
| linoleic acid | 0.04 G | 0.032 G |
| Total | 0.04 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cilantro g
()
|
Daily Values (%) |
Russet Potato 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 cilantro or russet potato contain more calories in 100 grams?Cilantro has 70% less calories than russet potato - cilantro has 23 calories in 100g and russet potato has 79 calories.
Does cilantro or russet potato have more carbohydrates?
By weight, cilantro has 3.9 times fewer carbohydrates than russet potato - cilantro has 3.7g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in cilantro are made of 80% dietary fiber and 20% sugar, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does cilantro or russet potato contain more calcium?
Cilantro is a rich source of calcium and it has 420% more calcium than russet potato - cilantro has 67mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does cilantro or russet potato contain more potassium?
Both cilantro and russet potato are high in potassium. Cilantro has 30% more potassium than russet potato - cilantro has 521mg of potassium in 100 grams and russet potato has 417mg of potassium.