Kiwi vs. Cilantro
Nutrition comparison of Kiwi and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and cilantro:
- Both kiwi and cilantro are high in Vitamin C, dietary fiber and potassium.
- Cilantro has 62% less calories than kiwi.
- Cilantro has 75% less carbohydrates than kiwi.
- Cilantro has 9.3 times less sugar than kiwi.
- Cilantro has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cilantro has signficantly more iron than kiwi.
- Cilantro is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro has 62% less calories than kiwi - kiwi has 61 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and lighter in fat compared to cilantro per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Cilantro | |
|---|---|---|
| Protein | 7% | 27% |
| Carbohydrates | 87% | 53% |
| Fat | 7% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 75% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
dietary fiber
Both kiwi and cilantro are high in dietary fiber. Kiwi has a little more dietary fiber (7%) than cilantro by weight - kiwi has 3g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Cilantro has 9.3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Kiwi and cilantro contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both kiwi and cilantro are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kiwi and cilantro are high in Vitamin C. Kiwi has 243% more Vitamin C than cilantro - kiwi has 92.7mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 83 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Kiwi and cilantro contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cilantro has 2.5mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 669% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Cilantro | |
|---|---|---|
| Thiamin | 0.027 MG | 0.067 MG |
| Riboflavin | 0.025 MG | 0.162 MG |
| Niacin | 0.341 MG | 1.114 MG |
| Pantothenic acid | 0.183 MG | 0.57 MG |
| Vitamin B6 | 0.063 MG | 0.149 MG |
| Folate | 25 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 97% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has signficantly more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both kiwi and cilantro are high in potassium. Cilantro has 67% more potassium than kiwi - kiwi has 312mg 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, kiwi has more luteolin and kaempferol than cilantro per 100 grams, however, cilantro contains more quercetin than kiwi per 100 grams.
| Kiwi | Cilantro | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 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,
| Kiwi | Cilantro | |
|---|---|---|
| beta-carotene | 52 UG | 3930 UG |
| lutein + zeaxanthin | 122 UG | 865 UG |
| alpha-carotene | ~ | 36 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cilantro per 100 grams.
| Kiwi | Cilantro | |
|---|---|---|
| linoleic acid | 0.246 G | 0.04 G |
| Total | 0.246 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.
Kiwi 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 kiwi or cilantro contain more calories in 100 grams?Cilantro has 60% less calories than kiwi - kiwi has 61 calories in 100g and cilantro has 23 calories.
Does kiwi or cilantro have more carbohydrates?
By weight, cilantro has 80% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and cilantro has 3.7g of carbohydrates.
Does kiwi or cilantro contain more calcium?
Cilantro is a rich source of calcium and it has 100% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does kiwi or cilantro contain more potassium?
Both kiwi and cilantro are high in potassium. Cilantro has 70% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and cilantro has 521mg of potassium.