Grapes vs. Cilantro
Nutrition comparison of Grapes and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and cilantro:
- Cilantro has 3.9 times less carbohydrates than grape.
- Cilantro has 67% less calories than grape.
- Cilantro has more riboflavin, niacin, pantothenic acid and folate.
- Cilantro has signficantly less sugar than grape.
- Cilantro has signficantly more iron than grape.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) 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 grape - cilantro has 23 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to cilantro per calorie. Grapes has a macronutrient ratio of 4:95:2 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Cilantro | |
|---|---|---|
| Protein | 4% | 27% |
| Carbohydrates | 95% | 53% |
| Fat | 2% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 3.9 times less carbohydrates than grape - cilantro has 3.7g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Cilantro is a great source of dietary fiber and it has 211% more dietary fiber than grape - cilantro has 2.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Cilantro has signficantly less sugar than grape - cilantro has 0.87g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Cilantro and grapes contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both cilantro and grapes are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 744% more Vitamin C than grape - cilantro has 27mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 111 times more Vitamin A than grape - cilantro has 337ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Cilantro has 12 times more Vitamin E than grape - cilantro has 2.5mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 20 times more Vitamin K than grape - cilantro has 310ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin, niacin, pantothenic acid and folate. Both grapes and cilantro contain significant amounts of thiamin and Vitamin B6.
| Grapes | Cilantro | |
|---|---|---|
| Thiamin | 0.069 MG | 0.067 MG |
| Riboflavin | 0.07 MG | 0.162 MG |
| Niacin | 0.188 MG | 1.114 MG |
| Pantothenic acid | 0.05 MG | 0.57 MG |
| Vitamin B6 | 0.086 MG | 0.149 MG |
| Folate | 2 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 570% more calcium than grape - cilantro has 67mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cilantro has signficantly more iron than grape - cilantro has 1.8mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Cilantro is an excellent source of potassium and it has 173% more potassium than grape - cilantro has 521mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Cilantro | |
|---|---|---|
| beta-carotene | 39 UG | 3930 UG |
| alpha-carotene | 1 UG | 36 UG |
| lutein + zeaxanthin | 72 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grapes and cilantro contain small amounts of linoleic acid.
| Grapes | Cilantro | |
|---|---|---|
| linoleic acid | 0.037 G | 0.04 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Cilantro has 70% less calories than grape - cilantro has 23 calories in 100g and grape has 69 calories.
Does cilantro or grapes have more carbohydrates?
By weight, cilantro has 3.9 times fewer carbohydrates than grape - cilantro has 3.7g of carbs for 100g and grape has 18.1g of carbohydrates.
Does cilantro or grapes contain more calcium?
Cilantro is a rich source of calcium and it has 570% more calcium than grape - cilantro has 67mg of calcium in 100 grams and grape has 10mg of calcium.
Does cilantro or grapes contain more potassium?
Cilantro is a rich source of potassium and it has 170% more potassium than grape - cilantro has 521mg of potassium in 100 grams and grape has 191mg of potassium.