Mango vs. Cilantro
Nutrition comparison of Mango and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and cilantro:
- Both mango and cilantro are high in Vitamin C.
- Cilantro has 14.7 times less sugar than mango.
- Cilantro has 3 times less carbohydrates than mango.
- Cilantro has 62% less calories than mango.
- Cilantro has more riboflavin and pantothenic acid.
- Cilantro has signficantly more iron than mango.
- 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: Mango (Mangos, 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 mango - mango has 60 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and lighter in fat compared to cilantro per calorie. Mango has a macronutrient ratio of 5:90:5 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Cilantro | |
|---|---|---|
| Protein | 5% | 27% |
| Carbohydrates | 90% | 53% |
| Fat | 5% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 3 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Cilantro is a great source of dietary fiber and it has 75% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Cilantro has 14.7 times less sugar than mango - mango has 13.7g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Mango and cilantro contain similar amounts of protein - mango has 0.82g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both mango and cilantro are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both mango and cilantro are high in Vitamin C. Mango has 35% more Vitamin C than cilantro - mango has 36.4mg 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 524% more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 178% more Vitamin E than mango - mango has 0.9mg 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 72 times more Vitamin K than mango - mango has 4.2ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin and pantothenic acid. Both mango and cilantro contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Mango | Cilantro | |
|---|---|---|
| Thiamin | 0.028 MG | 0.067 MG |
| Riboflavin | 0.038 MG | 0.162 MG |
| Niacin | 0.669 MG | 1.114 MG |
| Pantothenic acid | 0.197 MG | 0.57 MG |
| Vitamin B6 | 0.119 MG | 0.149 MG |
| Folate | 43 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 509% more calcium than mango - mango has 11mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has signficantly more iron than mango - mango has 0.16mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Cilantro is an excellent source of potassium and it has 210% more potassium than mango - mango has 168mg 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,
| Mango | Cilantro | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 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,
| Mango | Cilantro | |
|---|---|---|
| beta-carotene | 640 UG | 3930 UG |
| alpha-carotene | 9 UG | 36 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango and cilantro contain small amounts of linoleic acid.
| Mango | Cilantro | |
|---|---|---|
| linoleic acid | 0.019 G | 0.04 G |
| Total | 0.019 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.
Mango 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 mango or cilantro contain more calories in 100 grams?Cilantro has 60% less calories than mango - mango has 60 calories in 100g and cilantro has 23 calories.
Does mango or cilantro have more carbohydrates?
By weight, cilantro has 3 times fewer carbohydrates than mango - mango has 15g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does mango or cilantro contain more calcium?
Cilantro is a rich source of calcium and it has 510% more calcium than mango - mango has 11mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does mango or cilantro contain more potassium?
Cilantro is a rich source of potassium and it has 210% more potassium than mango - mango has 168mg of potassium in 100 grams and cilantro has 521mg of potassium.