Cilantro vs. Scallion

Nutrition comparison of Cilantro and Scallion


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

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

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

  • Both cilantro and scallion are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
  • Cilantro has more riboflavin, pantothenic acid and Vitamin B6.
  • Cilantro is an excellent source of Vitamin A.
Detailed nutritional comparison of cilantro and scallion 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 Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cilantro src
Image of Scallion src

Calories and Carbs

calories

Cilantro and scallion contain similar amounts of calories - cilantro has 23 calories per 100 grams and scallion has 32 calories.

For macronutrient ratios, cilantro is much heavier in protein, much lighter in carbs and similar to scallion for fat. Cilantro has a macronutrient ratio of 50:50:0 and for scallion, 20:80:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cilantro Scallion
Protein 50% 20%
Carbohydrates 50% 80%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Cilantro and scallion contain similar amounts of carbs - cilantro has 3.7g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.

dietary fiber

Both cilantro and scallion are high in dietary fiber. Cilantro has a little more dietary fiber (8%) than scallion by weight - cilantro has 2.8g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.

sugar

Cilantro and scallion contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and scallion has 2.3g of sugar.

Protein

protein

Cilantro and scallion contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and scallion has 1.8g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both cilantro and scallion are high in Vitamin C. Cilantro has 44% more Vitamin C than scallion - cilantro has 27mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.

Vitamin A

Cilantro is an excellent source of Vitamin A and it has 574% more Vitamin A than scallion - cilantro has 337ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.

Vitamin E

Cilantro has 355% more Vitamin E than scallion - cilantro has 2.5mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.

Vitamin K

Both cilantro and scallion are high in Vitamin K. Cilantro has 50% more Vitamin K than scallion - cilantro has 310ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.

The B Vitamins

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

Cilantro Scallion
Thiamin 0.067 MG 0.055 MG
Riboflavin 0.162 MG 0.08 MG
Niacin 1.114 MG 0.525 MG
Pantothenic acid 0.57 MG 0.075 MG
Vitamin B6 0.149 MG 0.061 MG
Folate 62 UG 64 UG

Minerals

calcium

Both cilantro and scallion are high in calcium. Cilantro is very similar to cilantro for calcium - cilantro has 67mg of calcium per 100 grams and scallion has 72mg of calcium.

iron

Cilantro and scallion contain similar amounts of iron - cilantro has 1.8mg of iron per 100 grams and scallion has 1.5mg of iron.

potassium

Both cilantro and scallion are high in potassium. Cilantro has 89% more potassium than scallion - cilantro has 521mg of potassium per 100 grams and scallion has 276mg 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, cilantro has more quercetin than scallion per 100 grams, however, scallion contains more kaempferol than cilantro per 100 grams.

Cilantro Scallion
Quercetin 52.9 mg 10.68 mg
kaempferol ~ 1.36 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, both cilantro and scallion contain significant amounts of lutein + zeaxanthin.

Cilantro Scallion
beta-carotene 3930 UG 598 UG
alpha-carotene 36 UG ~
lutein + zeaxanthin 865 UG 1137 UG

Omega-3 and Omega-6

omega 6s

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

Cilantro Scallion
linoleic acid 0.04 G 0.07 G
Total 0.04 G 0.07 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 Scallion (Onions, spring or scallions (includes tops and bulb), raw) .

Cilantro g

()
Daily Values (%)

Scallion g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does cilantro or scallion contain more calories in 100 grams?
Cilantro and scallion contain similar amounts of calories - cilantro has 23 calories in 100g and scallion has 32 calories.

Is cilantro or scallion better for protein?
Cilantro and scallion contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and scallion has 1.8g of protein.

Does cilantro or scallion have more carbohydrates?
By weight, cilantro and scallion contain similar amounts of carbs - cilantro has 3.7g of carbs for 100g and scallion has 7.3g of carbohydrates.

Does cilantro or scallion contain more calcium?
Both cilantro and scallion are high in calcium. Cilantro is very similar to cilantro for calcium - cilantro has 67mg of calcium in 100 grams and scallion has 72mg of calcium.

Does cilantro or scallion contain more potassium?
Both cilantro and scallion are high in potassium. Cilantro has 90% more potassium than scallion - cilantro has 521mg of potassium in 100 grams and scallion has 276mg of potassium.