Broccoli vs. Cilantro
Nutrition comparison of Broccoli and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and cilantro:
- Both cilantro and broccoli are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Cilantro is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and broccoli contain similar amounts of calories - cilantro has 23 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in carbs, lighter in fat and similar to cilantro for protein. Broccoli has a macronutrient ratio of 28:65:7 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Cilantro | |
|---|---|---|
| Protein | 28% | 27% |
| Carbohydrates | 65% | 53% |
| Fat | 7% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro and broccoli contain similar amounts of carbs - cilantro has 3.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both cilantro and broccoli are high in dietary fiber. Cilantro has a little more dietary fiber (8%) than broccoli by weight - cilantro has 2.8g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Cilantro and broccoli contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Cilantro and broccoli contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both cilantro and broccoli are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both cilantro and broccoli are high in Vitamin C. Broccoli has 230% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 987% more Vitamin A than broccoli - cilantro has 337ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Cilantro has 221% more Vitamin E than broccoli - cilantro has 2.5mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Both cilantro and broccoli are high in Vitamin K. Cilantro has 205% more Vitamin K than broccoli - cilantro has 310ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Both broccoli and cilantro contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Broccoli | Cilantro | |
|---|---|---|
| Thiamin | 0.071 MG | 0.067 MG |
| Riboflavin | 0.117 MG | 0.162 MG |
| Niacin | 0.639 MG | 1.114 MG |
| Pantothenic acid | 0.573 MG | 0.57 MG |
| Vitamin B6 | 0.175 MG | 0.149 MG |
| Folate | 63 UG | 62 UG |
Minerals
calcium
Both cilantro and broccoli are high in calcium. Cilantro has 43% more calcium than broccoli - cilantro has 67mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Cilantro has 142% more iron than broccoli - cilantro has 1.8mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both cilantro and broccoli are high in potassium. Cilantro has 65% more potassium than broccoli - cilantro has 521mg of potassium per 100 grams and broccoli has 316mg 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, broccoli has more luteolin and kaempferol than cilantro per 100 grams, however, cilantro contains more quercetin than broccoli per 100 grams.
| Broccoli | Cilantro | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 mg | 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, both broccoli and cilantro contain significant amounts of alpha-carotene and lutein + zeaxanthin.
| Broccoli | Cilantro | |
|---|---|---|
| beta-carotene | 361 UG | 3930 UG |
| alpha-carotene | 25 UG | 36 UG |
| lutein + zeaxanthin | 1403 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both broccoli and cilantro contain small amounts of linoleic acid.
| Broccoli | Cilantro | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.04 G |
| Total | 0.055 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.
Broccoli 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 broccoli contain more calories in 100 grams?Cilantro and broccoli contain similar amounts of calories - cilantro has 23 calories in 100g and broccoli has 34 calories.
Does cilantro or broccoli have more carbohydrates?
By weight, cilantro and broccoli contain similar amounts of carbs - cilantro has 3.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does cilantro or broccoli contain more calcium?
Both cilantro and broccoli are high in calcium. Cilantro has 40% more calcium than broccoli - cilantro has 67mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does cilantro or broccoli contain more potassium?
Both cilantro and broccoli are high in potassium. Cilantro has 70% more potassium than broccoli - cilantro has 521mg of potassium in 100 grams and broccoli has 316mg of potassium.