Cilantro vs. Endive
Nutrition comparison of Cilantro and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and endive:
- Both endive and cilantro are high in Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
- Cilantro has more riboflavin, niacin and Vitamin B6, however, endive contains more folate.
- Cilantro is an excellent source of Vitamin C.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and cilantro contain similar amounts of calories - endive has 17 calories per 100 grams and cilantro has 23 calories.
| Cilantro | Endive | |
|---|---|---|
| Protein | 27% | 25% |
| Carbohydrates | 53% | 64% |
| Fat | 20% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and cilantro are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Both endive and cilantro are high in dietary fiber. Endive has 11% more dietary fiber than cilantro - endive has 3.1g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Endive and cilantro contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Endive and cilantro contain similar amounts of protein - endive has 1.3g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both endive and cilantro are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 315% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Both endive and cilantro are high in Vitamin A. Cilantro has 212% more Vitamin A than endive - endive has 108ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 468% more Vitamin E than endive - endive has 0.44mg of Vitamin E per 100 grams and cilantro has 2.5mg of Vitamin E.
Vitamin K
Both endive and cilantro are high in Vitamin K. Cilantro has 34% more Vitamin K than endive - endive has 231ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin, niacin and Vitamin B6, however, endive contains more folate. Both cilantro and endive contain significant amounts of thiamin and pantothenic acid.
| Cilantro | Endive | |
|---|---|---|
| Thiamin | 0.067 MG | 0.08 MG |
| Riboflavin | 0.162 MG | 0.075 MG |
| Niacin | 1.114 MG | 0.4 MG |
| Pantothenic acid | 0.57 MG | 0.9 MG |
| Vitamin B6 | 0.149 MG | 0.02 MG |
| Folate | 62 UG | 142 UG |
Minerals
calcium
Both endive and cilantro are high in calcium. Cilantro has 29% more calcium than endive - endive has 52mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has 113% more iron than endive - endive has 0.83mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both endive and cilantro are high in potassium. Cilantro has 66% more potassium than endive - endive has 314mg of potassium per 100 grams and cilantro has 521mg 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 endive per 100 grams, however, endive contains more kaempferol than cilantro per 100 grams.
| Cilantro | Endive | |
|---|---|---|
| Quercetin | 52.9 mg | ~ |
| kaempferol | ~ | 10.1 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 | Endive | |
|---|---|---|
| beta-carotene | 3930 UG | 1300 UG |
| alpha-carotene | 36 UG | ~ |
| lutein + zeaxanthin | 865 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and endive contain significant amounts of linoleic acid.
| Cilantro | Endive | |
|---|---|---|
| linoleic acid | 0.04 G | 0.075 G |
| Total | 0.04 G | 0.075 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.
Cilantro g
()
|
Daily Values (%) |
Endive g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
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 % |
|
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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 endive or cilantro contain more calories in 100 grams?Endive and cilantro contain similar amounts of calories - endive has 17 calories in 100g and cilantro has 23 calories.
Does endive or cilantro have more carbohydrates?
By weight, both endive and cilantro are low in carbohydrates - endive has 3.4g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does endive or cilantro contain more calcium?
Both endive and cilantro are high in calcium. Cilantro has 30% more calcium than endive - endive has 52mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does endive or cilantro contain more potassium?
Both endive and cilantro are high in potassium. Cilantro has 70% more potassium than endive - endive has 314mg of potassium in 100 grams and cilantro has 521mg of potassium.