Cilantro vs. Red Bell Pepper
Nutrition comparison of Cilantro and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and red bell pepper:
- Both cilantro and red bell pepper are high in Vitamin A, Vitamin C, dietary fiber and potassium.
- Cilantro is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and red bell pepper contain similar amounts of calories - cilantro has 23 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, cilantro is heavier in protein, much lighter in carbs and heavier in fat compared to red bell pepper per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Red Bell Pepper | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 53% | 79% |
| Fat | 20% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro and red bell pepper contain similar amounts of carbs - cilantro has 3.7g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in cilantro are made of 76% dietary fiber and 24% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both cilantro and red bell pepper are high in dietary fiber. Cilantro has 33% more dietary fiber than red bell pepper - cilantro has 2.8g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Cilantro and red bell pepper contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Cilantro and red bell pepper contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both cilantro and red bell pepper are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cilantro and red bell pepper are high in Vitamin C. Red bell pepper has 373% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Both cilantro and red bell pepper are high in Vitamin A. Cilantro has 115% more Vitamin A than red bell pepper - cilantro has 337ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Cilantro and red bell pepper contain similar amounts of Vitamin E - cilantro has 2.5mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 62 times more Vitamin K than red bell pepper - cilantro has 310ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Both cilantro and red bell pepper contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cilantro | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.067 MG | 0.054 MG |
| Riboflavin | 0.162 MG | 0.085 MG |
| Niacin | 1.114 MG | 0.979 MG |
| Pantothenic acid | 0.57 MG | 0.317 MG |
| Vitamin B6 | 0.149 MG | 0.291 MG |
| Folate | 62 UG | 46 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 857% more calcium than red bell pepper - cilantro has 67mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Cilantro has 312% more iron than red bell pepper - cilantro has 1.8mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both cilantro and red bell pepper are high in potassium. Cilantro has 147% more potassium than red bell pepper - cilantro has 521mg of potassium per 100 grams and red bell pepper has 211mg 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, cilantro has more quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than cilantro per 100 grams.
| Cilantro | Red Bell Pepper | |
|---|---|---|
| Quercetin | 52.9 mg | 0.23 mg |
| luteolin | ~ | 0.61 mg |
| kaempferol | ~ | 0.02 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, both cilantro and red bell pepper contain significant amounts of alpha-carotene.
| Cilantro | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 3930 UG | 1624 UG |
| alpha-carotene | 36 UG | 20 UG |
| lutein + zeaxanthin | 865 UG | 51 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than cilantro per 100 grams.
| Cilantro | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.04 G | 0.1 G |
| Total | 0.04 G | 0.1 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.
Note: The specific food items compared are: Cilantro (Coriander (cilantro) leaves, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Cilantro g
()
|
Daily Values (%) |
Red Bell Pepper g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cilantro or red bell pepper contain more calories in 100 grams?Cilantro and red bell pepper contain similar amounts of calories - cilantro has 23 calories in 100g and red bell pepper has 26 calories.
Does cilantro or red bell pepper have more carbohydrates?
By weight, cilantro and red bell pepper contain similar amounts of carbs - cilantro has 3.7g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in cilantro are made of 80% dietary fiber and 20% sugar, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does cilantro or red bell pepper contain more calcium?
Cilantro is a rich source of calcium and it has 860% more calcium than red bell pepper - cilantro has 67mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does cilantro or red bell pepper contain more potassium?
Both cilantro and red bell pepper are high in potassium. Cilantro has 150% more potassium than red bell pepper - cilantro has 521mg of potassium in 100 grams and red bell pepper has 211mg of potassium.