Carrots vs. Cilantro
Nutrition comparison of Carrots and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and cilantro:
- Both cilantro and carrots are high in Vitamin A, dietary fiber and potassium.
- Carrot has more beta-carotene and alpha-carotene than cilantro, however, cilantro contains more lutein + zeaxanthin than carrot.
- Cilantro has more riboflavin, pantothenic acid and folate.
- Cilantro has signficantly more iron than carrot.
- Cilantro is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Carrots (Carrots, raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and carrots contain similar amounts of calories - cilantro has 23 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, much heavier in carbs and lighter in fat compared to cilantro per calorie. Carrots has a macronutrient ratio of 9:87:5 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Cilantro | |
|---|---|---|
| Protein | 9% | 27% |
| Carbohydrates | 87% | 53% |
| Fat | 5% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro and carrots contain similar amounts of carbs - cilantro has 3.7g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in cilantro are made of 76% dietary fiber and 24% sugar, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Both cilantro and carrots are high in dietary fiber. is very similar to cilantro for dietary fiber - cilantro has 2.8g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Cilantro and carrots contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Cilantro and carrots contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both cilantro and carrots are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 358% more Vitamin C than carrot - cilantro has 27mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Both cilantro and carrots are high in Vitamin A. Carrot has 148% more Vitamin A than cilantro - cilantro has 337ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Cilantro has 279% more Vitamin E than carrot - cilantro has 2.5mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 22 times more Vitamin K than carrot - cilantro has 310ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin, pantothenic acid and folate. Both carrots and cilantro contain significant amounts of thiamin, niacin and Vitamin B6.
| Carrots | Cilantro | |
|---|---|---|
| Thiamin | 0.066 MG | 0.067 MG |
| Riboflavin | 0.058 MG | 0.162 MG |
| Niacin | 0.983 MG | 1.114 MG |
| Pantothenic acid | 0.273 MG | 0.57 MG |
| Vitamin B6 | 0.138 MG | 0.149 MG |
| Folate | 19 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 103% more calcium than carrot - cilantro has 67mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Cilantro has signficantly more iron than carrot - cilantro has 1.8mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both cilantro and carrots are high in potassium. Cilantro has 63% more potassium than carrot - cilantro has 521mg of potassium per 100 grams and carrot has 320mg 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, carrot has more kaempferol than cilantro per 100 grams, however, cilantro contains more quercetin than carrot per 100 grams.
| Carrots | Cilantro | |
|---|---|---|
| luteolin | 0.11 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.04 mg | ~ |
| Quercetin | 0.21 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, carrot has more beta-carotene and alpha-carotene than cilantro per 100 grams, however, cilantro contains more lutein + zeaxanthin than carrot per 100 grams.
| Carrots | Cilantro | |
|---|---|---|
| beta-carotene | 8285 UG | 3930 UG |
| alpha-carotene | 3477 UG | 36 UG |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than cilantro per 100 grams.
| Carrots | Cilantro | |
|---|---|---|
| linoleic acid | 0.1 G | 0.04 G |
| Total | 0.1 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.
Carrots g
()
|
Daily Values (%) |
Cilantro g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 carrots contain more calories in 100 grams?Cilantro and carrots contain similar amounts of calories - cilantro has 23 calories in 100g and carrot has 41 calories.
Does cilantro or carrots have more carbohydrates?
By weight, cilantro and carrots contain similar amounts of carbs - cilantro has 3.7g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in cilantro are made of 80% dietary fiber and 20% sugar, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does cilantro or carrots contain more calcium?
Cilantro is a rich source of calcium and it has 100% more calcium than carrot - cilantro has 67mg of calcium in 100 grams and carrot has 33mg of calcium.
Does cilantro or carrots contain more potassium?
Both cilantro and carrots are high in potassium. Cilantro has 60% more potassium than carrot - cilantro has 521mg of potassium in 100 grams and carrot has 320mg of potassium.