Cilantro vs. Spinach
Nutrition comparison of Cilantro and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and spinach:
- Both spinach and cilantro are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Cilantro has more alpha-carotene than spinach, however, spinach contains more lutein + zeaxanthin than cilantro.
- Cilantro has more pantothenic acid, however, spinach contains more folate.
- Spinach is a great source of iron.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and cilantro contain similar amounts of calories - spinach has 23 calories per 100 grams and cilantro has 23 calories.
| Cilantro | Spinach | |
|---|---|---|
| Protein | 27% | 40% |
| Carbohydrates | 53% | 49% |
| Fat | 20% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and cilantro are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
dietary fiber
Both spinach and cilantro are high in dietary fiber. Cilantro has 27% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Spinach and cilantro contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Spinach and cilantro contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both spinach and cilantro are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both spinach and cilantro are high in Vitamin C. Spinach has a little more Vitamin C (4%) than cilantro by weight - spinach has 28.1mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Both spinach and cilantro are high in Vitamin A. Spinach has 39% more Vitamin A than cilantro - spinach has 469ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Spinach and cilantro contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and cilantro has 2.5mg of Vitamin E.
Vitamin K
Both spinach and cilantro are high in Vitamin K. Spinach has 56% more Vitamin K than cilantro - spinach has 482.9ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more pantothenic acid, however, spinach contains more folate. Both cilantro and spinach contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cilantro | Spinach | |
|---|---|---|
| Thiamin | 0.067 MG | 0.078 MG |
| Riboflavin | 0.162 MG | 0.189 MG |
| Niacin | 1.114 MG | 0.724 MG |
| Pantothenic acid | 0.57 MG | 0.065 MG |
| Vitamin B6 | 0.149 MG | 0.195 MG |
| Folate | 62 UG | 194 UG |
Minerals
calcium
Both spinach and cilantro are high in calcium. Spinach has 48% more calcium than cilantro - spinach has 99mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Spinach is a great source of iron and it has 53% more iron than cilantro - spinach has 2.7mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both spinach and cilantro are high in potassium. Spinach has a little more potassium (7%) than cilantro by weight - spinach has 558mg 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, cilantro has more quercetin than spinach per 100 grams, however, spinach contains more luteolin, kaempferol and myricetin than cilantro per 100 grams.
| Cilantro | Spinach | |
|---|---|---|
| Quercetin | 52.9 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 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, cilantro has more alpha-carotene than spinach per 100 grams, however, spinach contains more lutein + zeaxanthin than cilantro per 100 grams. Both cilantro and spinach contain significant amounts of beta-carotene.
| Cilantro | Spinach | |
|---|---|---|
| beta-carotene | 3930 UG | 5626 UG |
| alpha-carotene | 36 UG | ~ |
| lutein + zeaxanthin | 865 UG | 12198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and spinach contain small amounts of linoleic acid.
| Cilantro | Spinach | |
|---|---|---|
| linoleic acid | 0.04 G | 0.026 G |
| Total | 0.04 G | 0.026 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 (%) |
Spinach 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 spinach or cilantro contain more calories in 100 grams?Spinach and cilantro contain similar amounts of calories - spinach has 23 calories in 100g and cilantro has 23 calories.
Is spinach or cilantro better for protein?
Spinach and cilantro contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and cilantro has 2.1g of protein.
Does spinach or cilantro have more carbohydrates?
By weight, both spinach and cilantro are low in carbohydrates - spinach has 3.6g of carbs for 100g and cilantro has 3.7g of carbohydrates.
Does spinach or cilantro contain more calcium?
Both spinach and cilantro are high in calcium. Spinach has 50% more calcium than cilantro - spinach has 99mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does spinach or cilantro contain more potassium?
Both spinach and cilantro are high in potassium. Spinach has a little more potassium ( 10%) than cilantro by weight - spinach has 558mg of potassium in 100 grams and cilantro has 521mg of potassium.