Cilantro vs. Collard Greens
Nutrition comparison of Cilantro and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and collard greens:
- Both cilantro and collard greens are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Cilantro has more alpha-carotene than collard green, however, collard green contains more lutein + zeaxanthin than cilantro.
- Cilantro has more pantothenic acid.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and collard greens contain similar amounts of calories - cilantro has 23 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, cilantro is lighter in protein, heavier in fat and similar to collard greens for carbs. Cilantro has a macronutrient ratio of 27:53:20 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Collard Greens | |
|---|---|---|
| Protein | 27% | 31% |
| Carbohydrates | 53% | 56% |
| Fat | 20% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro and collard greens contain similar amounts of carbs - cilantro has 3.7g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in cilantro are made of 76% dietary fiber and 24% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both cilantro and collard greens are high in dietary fiber. Collard green has 43% more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Cilantro and collard greens contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Cilantro and collard greens contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both cilantro and collard greens are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cilantro and collard greens are high in Vitamin C. Collard green has 31% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both cilantro and collard greens are high in Vitamin A. Cilantro has 34% more Vitamin A than collard green - cilantro has 337ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Cilantro and collard greens contain similar amounts of Vitamin E - cilantro has 2.5mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Both cilantro and collard greens are high in Vitamin K. Collard green has 41% more Vitamin K than cilantro - cilantro has 310ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Cilantro has more pantothenic acid. Both cilantro and collard greens contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cilantro | Collard Greens | |
|---|---|---|
| Thiamin | 0.067 MG | 0.054 MG |
| Riboflavin | 0.162 MG | 0.13 MG |
| Niacin | 1.114 MG | 0.742 MG |
| Pantothenic acid | 0.57 MG | 0.267 MG |
| Vitamin B6 | 0.149 MG | 0.165 MG |
| Folate | 62 UG | 129 UG |
Minerals
calcium
Both cilantro and collard greens are high in calcium. Collard green has 246% more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Cilantro has 277% more iron than collard green - cilantro has 1.8mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both cilantro and collard greens are high in potassium. Cilantro has 145% more potassium than collard green - cilantro has 521mg of potassium per 100 grams and collard green has 213mg 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, cilantro has more quercetin than collard green per 100 grams, however, collard green contains more kaempferol than cilantro per 100 grams.
| Cilantro | Collard Greens | |
|---|---|---|
| Quercetin | 52.9 mg | 2.57 mg |
| luteolin | ~ | 0.08 mg |
| kaempferol | ~ | 8.74 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, cilantro has more alpha-carotene than collard green per 100 grams, however, collard green contains more lutein + zeaxanthin than cilantro per 100 grams. Both cilantro and collard greens contain significant amounts of beta-carotene.
| Cilantro | Collard Greens | |
|---|---|---|
| beta-carotene | 3930 UG | 2991 UG |
| alpha-carotene | 36 UG | 14 UG |
| lutein + zeaxanthin | 865 UG | 4323 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than cilantro per 100 grams.
| Cilantro | Collard Greens | |
|---|---|---|
| linoleic acid | 0.04 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.04 G | 0.084 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: Cilantro (Coriander (cilantro) leaves, raw) and Collard Greens (Collards, raw) .
Cilantro g
()
|
Daily Values (%) |
Collard Greens 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% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cilantro or collard greens contain more calories in 100 grams?Cilantro and collard greens contain similar amounts of calories - cilantro has 23 calories in 100g and collard green has 32 calories.
Is cilantro or collard greens better for protein?
Cilantro and collard greens contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and collard green has 3g of protein.
Does cilantro or collard greens have more carbohydrates?
By weight, cilantro and collard greens contain similar amounts of carbs - cilantro has 3.7g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in cilantro are made of 80% dietary fiber and 20% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does cilantro or collard greens contain more calcium?
Both cilantro and collard greens are high in calcium. Collard green has 250% more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and collard green has 232mg of calcium.
Does cilantro or collard greens contain more potassium?
Both cilantro and collard greens are high in potassium. Cilantro has 150% more potassium than collard green - cilantro has 521mg of potassium in 100 grams and collard green has 213mg of potassium.