Grapefruit vs. Cilantro
Nutrition comparison of Grapefruit and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and cilantro:
- Both cilantro and grapefruit are high in Vitamin C.
- Cilantro has 6.9 times less sugar than grapefruit.
- Cilantro has 66% less carbohydrates than grapefruit.
- Cilantro has more beta-carotene, alpha-carotene and lutein + zeaxanthin than grapefruit, however, grapefruit contains more lycopene than cilantro.
- Cilantro has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cilantro has signficantly more iron than grapefruit.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and grapefruit contain similar amounts of calories - cilantro has 23 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and lighter in fat compared to cilantro per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Cilantro | |
|---|---|---|
| Protein | 7% | 27% |
| Carbohydrates | 91% | 53% |
| Fat | 3% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 66% less carbohydrates than grapefruit - cilantro has 3.7g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Cilantro is a great source of dietary fiber and it has 75% more dietary fiber than grapefruit - cilantro has 2.8g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Cilantro has 6.9 times less sugar than grapefruit - cilantro has 0.87g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Cilantro and grapefruit contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both cilantro and grapefruit are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cilantro and grapefruit are high in Vitamin C. Grapefruit has 16% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 481% more Vitamin A than grapefruit - cilantro has 337ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Cilantro has 18 times more Vitamin E than grapefruit - cilantro has 2.5mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has more Vitamin K than grapefruit - cilantro has 310ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Cilantro has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both grapefruit and cilantro contain significant amounts of thiamin.
| Grapefruit | Cilantro | |
|---|---|---|
| Thiamin | 0.043 MG | 0.067 MG |
| Riboflavin | 0.031 MG | 0.162 MG |
| Niacin | 0.204 MG | 1.114 MG |
| Pantothenic acid | 0.262 MG | 0.57 MG |
| Vitamin B6 | 0.053 MG | 0.149 MG |
| Folate | 13 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 205% more calcium than grapefruit - cilantro has 67mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Cilantro has signficantly more iron than grapefruit - cilantro has 1.8mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Cilantro is an excellent source of potassium and it has 286% more potassium than grapefruit - cilantro has 521mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than cilantro per 100 grams, however, cilantro contains more quercetin than grapefruit per 100 grams.
| Grapefruit | Cilantro | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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, cilantro has more beta-carotene, alpha-carotene and lutein + zeaxanthin than grapefruit per 100 grams, however, grapefruit contains more lycopene than cilantro per 100 grams.
| Grapefruit | Cilantro | |
|---|---|---|
| beta-carotene | 686 UG | 3930 UG |
| alpha-carotene | 3 UG | 36 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grapefruit and cilantro contain small amounts of linoleic acid.
| Grapefruit | Cilantro | |
|---|---|---|
| linoleic acid | 0.029 G | 0.04 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Cilantro (Coriander (cilantro) leaves, raw) .
Grapefruit 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% |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 grapefruit contain more calories in 100 grams?Cilantro and grapefruit contain similar amounts of calories - cilantro has 23 calories in 100g and grapefruit has 42 calories.
Does cilantro or grapefruit have more carbohydrates?
By weight, cilantro has 70% fewer carbohydrates than grapefruit - cilantro has 3.7g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does cilantro or grapefruit contain more calcium?
Cilantro is a rich source of calcium and it has 210% more calcium than grapefruit - cilantro has 67mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does cilantro or grapefruit contain more potassium?
Cilantro is a rich source of potassium and it has 290% more potassium than grapefruit - cilantro has 521mg of potassium in 100 grams and grapefruit has 135mg of potassium.