Mint vs. Cilantro
Nutrition comparison of Mint and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and cilantro:
- Both cilantro and mint are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Cilantro has 67% less calories than mint.
- Cilantro has 75% less carbohydrates than mint.
- Cilantro is an excellent source of Vitamin K.
- Mint is an excellent source of iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro has 67% less calories than mint - cilantro has 23 calories per 100 grams and mint has 70 calories.
| Mint | Cilantro | |
|---|---|---|
| Protein | ~ | 27% |
| Carbohydrates | ~ | 53% |
| Fat | ~ | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 75% less carbohydrates than mint - cilantro has 3.7g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both cilantro and mint are high in dietary fiber. Mint has 186% more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Cilantro and mint contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 76% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both cilantro and mint are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both cilantro and mint are high in Vitamin C. Mint has 18% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both cilantro and mint are high in Vitamin A. Cilantro has 59% more Vitamin A than mint - cilantro has 337ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Cilantro has more Vitamin E than mint - cilantro has 2.5mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has more Vitamin K than mint - cilantro has 310ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Both mint and cilantro contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mint | Cilantro | |
|---|---|---|
| Thiamin | 0.082 MG | 0.067 MG |
| Riboflavin | 0.266 MG | 0.162 MG |
| Niacin | 1.706 MG | 1.114 MG |
| Pantothenic acid | 0.338 MG | 0.57 MG |
| Vitamin B6 | 0.129 MG | 0.149 MG |
| Folate | 114 UG | 62 UG |
Minerals
calcium
Both cilantro and mint are high in calcium. Mint has 263% more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 187% more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both cilantro and mint are high in potassium. Mint has a little more potassium (9%) than cilantro by weight - cilantro has 521mg of potassium per 100 grams and mint has 569mg 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, mint has more apigenin and luteolin than cilantro per 100 grams, however, cilantro contains more quercetin than mint per 100 grams.
| Mint | Cilantro | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | ~ |
| Quercetin | ~ | 52.9 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mint and cilantro contain significant amounts of linoleic acid.
| Mint | Cilantro | |
|---|---|---|
| linoleic acid | 0.069 G | 0.04 G |
| Total | 0.069 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.
Mint 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 cilantro or mint contain more calories in 100 grams?Cilantro has 70% less calories than mint - cilantro has 23 calories in 100g and mint has 70 calories.
Does cilantro or mint have more carbohydrates?
By weight, cilantro has 80% fewer carbohydrates than mint - cilantro has 3.7g of carbs for 100g and mint has 14.9g of carbohydrates.
Does cilantro or mint contain more calcium?
Both cilantro and mint are high in calcium. Mint has 260% more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and mint has 243mg of calcium.
Does cilantro or mint contain more iron?
Mint is an abundant source of iron and it has 190% more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and mint has 5.1mg of iron.
Does cilantro or mint contain more potassium?
Both cilantro and mint are high in potassium. Mint has a little more potassium ( 10%) than cilantro by weight - cilantro has 521mg of potassium in 100 grams and mint has 569mg of potassium.