Cilantro vs. Sweet Potatoes
Nutrition comparison of Cilantro and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and sweet potatoes:
- Both sweet potatoes and cilantro are high in Vitamin A, dietary fiber and potassium.
- Cilantro has 4.4 times less carbohydrates than sweet potato.
- Cilantro has 73% less calories than sweet potato.
- Cilantro has more riboflavin and folate.
- Cilantro is an excellent source of Vitamin C, Vitamin K and calcium.
- Sweet potato has more beta-carotene than cilantro, however, cilantro contains more alpha-carotene and lutein + zeaxanthin than sweet potato.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro has 73% less calories than sweet potato - sweet potato has 86 calories per 100 grams and cilantro has 23 calories.
For macronutrient ratios, cilantro is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Sweet Potatoes | |
|---|---|---|
| Protein | 27% | 7% |
| Carbohydrates | 53% | 92% |
| Fat | 20% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 4.4 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Both sweet potatoes and cilantro are high in dietary fiber. Sweet potato has a little more dietary fiber (7%) than cilantro by weight - sweet potato has 3g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Sweet potatoes and cilantro contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Sweet potatoes and cilantro contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both sweet potatoes and cilantro are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 10 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Both sweet potatoes and cilantro are high in Vitamin A. Sweet potato has 110% more Vitamin A than cilantro - sweet potato has 709ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 862% more Vitamin E than sweet potato - sweet potato has 0.26mg 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 171 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin and folate. Both cilantro and sweet potatoes contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cilantro | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.067 MG | 0.078 MG |
| Riboflavin | 0.162 MG | 0.061 MG |
| Niacin | 1.114 MG | 0.557 MG |
| Pantothenic acid | 0.57 MG | 0.8 MG |
| Vitamin B6 | 0.149 MG | 0.209 MG |
| Folate | 62 UG | 11 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 123% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has 190% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both sweet potatoes and cilantro are high in potassium. Cilantro has 55% more potassium than sweet potato - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| Quercetin | 52.9 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 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, sweet potato has more beta-carotene than cilantro per 100 grams, however, cilantro contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.
| Cilantro | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 3930 UG | 8509 UG |
| alpha-carotene | 36 UG | 7 UG |
| lutein + zeaxanthin | 865 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and sweet potatoes contain small amounts of linoleic acid.
| Cilantro | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.04 G | 0.013 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.
Note: The specific food items compared are: Cilantro (Coriander (cilantro) leaves, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cilantro g
()
|
Daily Values (%) |
Sweet Potatoes 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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MG % | |
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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 % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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% |
|
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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| MG % |
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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 sweet potatoes or cilantro contain more calories in 100 grams?Cilantro has 70% less calories than sweet potato - sweet potato has 86 calories in 100g and cilantro has 23 calories.
Does sweet potatoes or cilantro have more carbohydrates?
By weight, cilantro has 4.4 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does sweet potatoes or cilantro contain more calcium?
Cilantro is a rich source of calcium and it has 120% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does sweet potatoes or cilantro contain more potassium?
Both sweet potatoes and cilantro are high in potassium. Cilantro has 60% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and cilantro has 521mg of potassium.