Chia Seeds vs. Cilantro
Nutrition comparison of Chia Seeds and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and cilantro:
- Both cilantro and chia seeds are high in calcium, dietary fiber and potassium.
- Chia seed has more thiamin and niacin, however, cilantro contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of iron and protein.
- Cilantro has 236.8 times less saturated fat than chia seed.
- Cilantro is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and cilantro has 95% less calories than chia seed - cilantro has 23 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, lighter in carbs and much heavier in fat compared to cilantro per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Cilantro | |
|---|---|---|
| Protein | 13% | 27% |
| Carbohydrates | 33% | 53% |
| Fat | 54% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cilantro has 91% less carbohydrates than chia seed - cilantro has 3.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both cilantro and chia seeds are high in dietary fiber. Chia seed has 11 times more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Cilantro and chia seeds contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 677% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Cilantro has 236.8 times less saturated fat than chia seed - cilantro has 0.01g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and cilantro are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cilantro does not contain significant amounts.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 15 times more Vitamin C than chia seed - cilantro has 27mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has more Vitamin A than chia seed - cilantro has 337ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Cilantro has 400% more Vitamin E than chia seed - cilantro has 2.5mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has more Vitamin K than chia seed - cilantro has 310ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and niacin, however, cilantro contains more pantothenic acid and Vitamin B6. Both chia seeds and cilantro contain significant amounts of riboflavin and folate.
| Chia Seeds | Cilantro | |
|---|---|---|
| Thiamin | 0.62 MG | 0.067 MG |
| Riboflavin | 0.17 MG | 0.162 MG |
| Niacin | 8.83 MG | 1.114 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.149 MG |
| Folate | 49 UG | 62 UG |
Minerals
calcium
Both cilantro and chia seeds are high in calcium. Chia seed has 842% more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 336% more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both cilantro and chia seeds are high in potassium. Cilantro has 28% more potassium than chia seed - cilantro has 521mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cilantro per 100 grams.
| Chia Seeds | Cilantro | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.04 G |
| Total | 5.928 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.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Cilantro (Coriander (cilantro) leaves, raw) .
Chia Seeds 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 chia seeds contain more calories in 100 grams?Chia seed is high in calories and cilantro has 100% less calories than chia seed - cilantro has 23 calories in 100g and chia seed has 486 calories.
Does cilantro or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and cilantro has 90% fewer carbohydrates than chia seed - cilantro has 3.7g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does cilantro or chia seeds contain more calcium?
Both cilantro and chia seeds are high in calcium. Chia seed has 840% more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does cilantro or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 340% more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does cilantro or chia seeds contain more potassium?
Both cilantro and chia seeds are high in potassium. Cilantro has 30% more potassium than chia seed - cilantro has 521mg of potassium in 100 grams and chia seed has 407mg of potassium.