Cilantro vs. Nori
Nutrition comparison of Cilantro and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and nori:
- Both nori and cilantro are high in Vitamin A, Vitamin C, calcium and potassium.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin K.
- Nori has more riboflavin and folate.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and cilantro contain similar amounts of calories - nori has 35 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, cilantro is much lighter in protein, heavier in carbs and heavier in fat compared to nori per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Nori | |
|---|---|---|
| Protein | 27% | 67% |
| Carbohydrates | 53% | 33% |
| Fat | 20% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and cilantro contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
dietary fiber
Cilantro is a great source of dietary fiber and it has 833% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Nori and cilantro contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Nori has 173% more protein than cilantro - nori has 5.8g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both nori and cilantro are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both nori and cilantro are high in Vitamin C. Nori has 44% more Vitamin C than cilantro - nori has 39mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Both nori and cilantro are high in Vitamin A. Cilantro has 30% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 150% more Vitamin E than nori - nori has 1mg 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 76 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Nori has more riboflavin and folate. Both cilantro and nori contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cilantro | Nori | |
|---|---|---|
| Thiamin | 0.067 MG | 0.098 MG |
| Riboflavin | 0.162 MG | 0.446 MG |
| Niacin | 1.114 MG | 1.47 MG |
| Pantothenic acid | 0.57 MG | 0.521 MG |
| Vitamin B6 | 0.149 MG | 0.159 MG |
| Folate | 62 UG | 146 UG |
Minerals
calcium
Both nori and cilantro are high in calcium. Nori has a little more calcium (4%) than cilantro by weight - nori has 70mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Nori and cilantro contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both nori and cilantro are high in potassium. Cilantro has 46% more potassium than nori - nori has 356mg of potassium per 100 grams and cilantro has 521mg of potassium.
Antioxidants and Phytonutrients
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, both cilantro and nori contain significant amounts of beta-carotene.
| Cilantro | Nori | |
|---|---|---|
| beta-carotene | 3930 UG | 3121 UG |
| alpha-carotene | 36 UG | ~ |
| lutein + zeaxanthin | 865 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and nori contain small amounts of linoleic acid.
| Cilantro | Nori | |
|---|---|---|
| linoleic acid | 0.04 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.04 G | 0.013 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.
Cilantro g
()
|
Daily Values (%) |
Nori 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 nori or cilantro contain more calories in 100 grams?Nori and cilantro contain similar amounts of calories - nori has 35 calories in 100g and cilantro has 23 calories.
Is nori or cilantro better for protein?
Nori has 170% more protein than cilantro - nori has 5.8g of protein per 100 grams and cilantro has 2.1g of protein.
Does nori or cilantro have more carbohydrates?
By weight, nori and cilantro contain similar amounts of carbs - nori has 5.1g of carbs for 100g and cilantro has 3.7g of carbohydrates.
Does nori or cilantro contain more calcium?
Both nori and cilantro are high in calcium. Nori has a little more calcium ( 0%) than cilantro by weight - nori has 70mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does nori or cilantro contain more potassium?
Both nori and cilantro are high in potassium. Cilantro has 50% more potassium than nori - nori has 356mg of potassium in 100 grams and cilantro has 521mg of potassium.