Avocado vs. Cilantro
Nutrition comparison of Avocado and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and cilantro:
- Both cilantro and avocado are high in dietary fiber and potassium.
- Avocado has more pantothenic acid.
- Cilantro has 150.8 times less saturated fat than avocado.
- Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and cilantro has 86% less calories than avocado - cilantro has 23 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to cilantro per calorie. Avocado has a macronutrient ratio of 4:19:77 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Cilantro | |
|---|---|---|
| Protein | 4% | 27% |
| Carbohydrates | 19% | 53% |
| Fat | 77% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro and avocado contain similar amounts of carbs - cilantro has 3.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both cilantro and avocado are high in dietary fiber. Avocado has 143% more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Cilantro and avocado contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Cilantro and avocado contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Cilantro has 150.8 times less saturated fat than avocado - cilantro has 0.01g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 207% more Vitamin C than avocado - cilantro has 27mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 47 times more Vitamin A than avocado - cilantro has 337ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Cilantro and avocado contain similar amounts of Vitamin E - cilantro has 2.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 13 times more Vitamin K than avocado - cilantro has 310ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more pantothenic acid. Both avocado and cilantro contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Avocado | Cilantro | |
|---|---|---|
| Thiamin | 0.075 MG | 0.067 MG |
| Riboflavin | 0.143 MG | 0.162 MG |
| Niacin | 1.912 MG | 1.114 MG |
| Pantothenic acid | 1.463 MG | 0.57 MG |
| Vitamin B6 | 0.287 MG | 0.149 MG |
| Folate | 89 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 415% more calcium than avocado - cilantro has 67mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Cilantro has 190% more iron than avocado - cilantro has 1.8mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both cilantro and avocado are high in potassium. Cilantro is very similar to avocado for potassium - cilantro has 521mg of potassium per 100 grams and avocado has 507mg 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 avocado and cilantro contain significant amounts of alpha-carotene.
| Avocado | Cilantro | |
|---|---|---|
| beta-carotene | 63 UG | 3930 UG |
| alpha-carotene | 24 UG | 36 UG |
| lutein + zeaxanthin | 271 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than cilantro per 100 grams.
| Avocado | Cilantro | |
|---|---|---|
| linoleic acid | 1.674 G | 0.04 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.04 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.
Avocado g
()
|
Daily Values (%) |
Cilantro 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 avocado contain more calories in 100 grams?Avocado is high in calories and cilantro has 90% less calories than avocado - cilantro has 23 calories in 100g and avocado has 167 calories.
Does cilantro or avocado have more carbohydrates?
By weight, cilantro and avocado contain similar amounts of carbs - cilantro has 3.7g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does cilantro or avocado contain more calcium?
Cilantro is a rich source of calcium and it has 420% more calcium than avocado - cilantro has 67mg of calcium in 100 grams and avocado has 13mg of calcium.
Does cilantro or avocado contain more potassium?
Both cilantro and avocado are high in potassium. Cilantro is very similar to avocado for potassium - cilantro has 521mg of potassium in 100 grams and avocado has 507mg of potassium.