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:
Cilantro has 62% less calories than mango - mango has 60 calories per 100 grams and cilantro has 23 calories.
Mango | Cilantro | |
---|---|---|
Protein | 5% | 30% |
Carbohydrates | 90% | 53% |
Fat | 5% | 16% |
Alcohol | ~ | ~ |
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.
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.
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.
Mango and cilantro contain similar amounts of protein - mango has 0.82g of protein per 100 grams and cilantro has 2.1g of protein.
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.
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.
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.
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.
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.
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 |
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.
Cilantro has signficantly more iron than mango - mango has 0.16mg of iron per 100 grams and cilantro has 1.8mg of iron.
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.
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 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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mango or Cilantro .
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 | |||