Basil vs. Cilantro
Nutrition comparison of Basil and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and cilantro:
- Both cilantro and basil are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Basil has more lutein + zeaxanthin than cilantro, however, cilantro contains more alpha-carotene than basil.
- Basil is an excellent source of iron.
- Cilantro has more riboflavin and pantothenic acid.
- Cilantro is a great source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and basil contain similar amounts of calories - cilantro has 23 calories per 100 grams and basil has 23 calories.
| Basil | Cilantro | |
|---|---|---|
| Protein | 44% | 30% |
| Carbohydrates | 37% | 53% |
| Fat | 19% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both cilantro and basil are low in carbohydrates - cilantro has 3.7g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in cilantro are made of 76% dietary fiber and 24% sugar, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Cilantro is a great source of dietary fiber and it has 75% more dietary fiber than basil - cilantro has 2.8g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Cilantro and basil contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Cilantro and basil contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both cilantro and basil are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both cilantro and basil are high in Vitamin C. Cilantro has 50% more Vitamin C than basil - cilantro has 27mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both cilantro and basil are high in Vitamin A. Cilantro has 28% more Vitamin A than basil - cilantro has 337ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Cilantro has 213% more Vitamin E than basil - cilantro has 2.5mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both cilantro and basil are high in Vitamin K. Basil has 34% more Vitamin K than cilantro - cilantro has 310ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin and pantothenic acid. Both basil and cilantro contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Basil | Cilantro | |
|---|---|---|
| Thiamin | 0.034 MG | 0.067 MG |
| Riboflavin | 0.076 MG | 0.162 MG |
| Niacin | 0.902 MG | 1.114 MG |
| Pantothenic acid | 0.209 MG | 0.57 MG |
| Vitamin B6 | 0.155 MG | 0.149 MG |
| Folate | 68 UG | 62 UG |
Minerals
calcium
Both cilantro and basil are high in calcium. Basil has 164% more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 79% more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both cilantro and basil are high in potassium. Cilantro has 77% more potassium than basil - cilantro has 521mg of potassium per 100 grams and basil has 295mg 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, basil has more lutein + zeaxanthin than cilantro per 100 grams, however, cilantro contains more alpha-carotene than basil per 100 grams. Both basil and cilantro contain significant amounts of beta-carotene.
| Basil | Cilantro | |
|---|---|---|
| beta-carotene | 3142 UG | 3930 UG |
| lutein + zeaxanthin | 5650 UG | 865 UG |
| alpha-carotene | ~ | 36 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both basil and cilantro contain significant amounts of linoleic acid.
| Basil | Cilantro | |
|---|---|---|
| linoleic acid | 0.073 G | 0.04 G |
| Total | 0.073 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 Basil or Cilantro .
Basil 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 basil contain more calories in 100 grams?Cilantro and basil contain similar amounts of calories - cilantro has 23 calories in 100g and basil has 23 calories.
Is cilantro or basil better for protein?
Cilantro and basil contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and basil has 3.2g of protein.
Does cilantro or basil have more carbohydrates?
By weight, both cilantro and basil are low in carbohydrates - cilantro has 3.7g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in cilantro are made of 80% dietary fiber and 20% sugar, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does cilantro or basil contain more calcium?
Both cilantro and basil are high in calcium. Basil has 160% more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and basil has 177mg of calcium.
Does cilantro or basil contain more iron?
Basil is an abundant source of iron and it has 80% more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and basil has 3.2mg of iron.
Does cilantro or basil contain more potassium?
Both cilantro and basil are high in potassium. Cilantro has 80% more potassium than basil - cilantro has 521mg of potassium in 100 grams and basil has 295mg of potassium.