Cilantro vs. Green Bean
Nutrition comparison of Cilantro and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and green bean:
- Both green bean and cilantro are high in Vitamin C, dietary fiber and potassium.
- Cilantro has more pantothenic acid.
- Cilantro is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and cilantro contain similar amounts of calories - green bean has 31 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 green bean per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Green Bean | |
|---|---|---|
| Protein | 27% | 20% |
| Carbohydrates | 53% | 76% |
| Fat | 20% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and cilantro contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and cilantro has 3.7g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in cilantro comprise of 76% dietary fiber and 24% sugar.
dietary fiber
Both green bean and cilantro are high in dietary fiber. Green bean is very similar to green bean for dietary fiber - green bean has 2.7g of dietary fiber per 100 grams and cilantro has 2.8g of dietary fiber.
sugar
Green bean and cilantro contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and cilantro has 0.87g of sugar.
Protein
protein
Green bean and cilantro contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and cilantro has 2.1g of protein.
Fat
saturated fat
Both green bean and cilantro are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and cilantro has 0.01g of saturated fat.
Vitamins
Vitamin C
Both green bean and cilantro are high in Vitamin C. Cilantro has 121% more Vitamin C than green bean - green bean has 12.2mg of Vitamin C per 100 grams and cilantro has 27mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 863% more Vitamin A than green bean - green bean has 35ug of Vitamin A per 100 grams and cilantro has 337ug of Vitamin A.
Vitamin E
Cilantro has 510% more Vitamin E than green bean - green bean has 0.41mg 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 621% more Vitamin K than green bean - green bean has 43ug of Vitamin K per 100 grams and cilantro has 310ug of Vitamin K.
The B Vitamins
Cilantro has more pantothenic acid. Both cilantro and green bean contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cilantro | Green Bean | |
|---|---|---|
| Thiamin | 0.067 MG | 0.082 MG |
| Riboflavin | 0.162 MG | 0.104 MG |
| Niacin | 1.114 MG | 0.734 MG |
| Pantothenic acid | 0.57 MG | 0.225 MG |
| Vitamin B6 | 0.149 MG | 0.141 MG |
| Folate | 62 UG | 33 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 81% more calcium than green bean - green bean has 37mg of calcium per 100 grams and cilantro has 67mg of calcium.
iron
Cilantro has 72% more iron than green bean - green bean has 1mg of iron per 100 grams and cilantro has 1.8mg of iron.
potassium
Both green bean and cilantro are high in potassium. Cilantro has 147% more potassium than green bean - green bean has 211mg 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 green bean per 100 grams, however, green bean contains more kaempferol than cilantro per 100 grams.
| Cilantro | Green Bean | |
|---|---|---|
| Quercetin | 52.9 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| kaempferol | ~ | 0.45 mg |
| myricetin | ~ | 0.13 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 green bean contain significant amounts of alpha-carotene and lutein + zeaxanthin.
| Cilantro | Green Bean | |
|---|---|---|
| beta-carotene | 3930 UG | 379 UG |
| alpha-carotene | 36 UG | 69 UG |
| lutein + zeaxanthin | 865 UG | 640 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and green bean contain small amounts of linoleic acid.
| Cilantro | Green Bean | |
|---|---|---|
| linoleic acid | 0.04 G | 0.044 G |
| Total | 0.04 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Cilantro g
()
|
Daily Values (%) |
Green Bean 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% |
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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% |
|
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% |
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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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| 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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UG % | |
| 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 % | |
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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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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 green bean or cilantro contain more calories in 100 grams?Green bean and cilantro contain similar amounts of calories - green bean has 31 calories in 100g and cilantro has 23 calories.
Does green bean or cilantro have more carbohydrates?
By weight, green bean and cilantro contain similar amounts of carbs - green bean has 7g of carbs for 100g and cilantro has 3.7g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in cilantro comprise of 80% dietary fiber and 20% sugar.
Does green bean or cilantro contain more calcium?
Cilantro is a rich source of calcium and it has 80% more calcium than green bean - green bean has 37mg of calcium in 100 grams and cilantro has 67mg of calcium.
Does green bean or cilantro contain more potassium?
Both green bean and cilantro are high in potassium. Cilantro has 150% more potassium than green bean - green bean has 211mg of potassium in 100 grams and cilantro has 521mg of potassium.