Marjoram vs. Cilantro
Nutrition comparison of Marjoram and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
marjoram
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in marjoram and cilantro:
- Both cilantro and marjoram are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Marjoram has more lutein + zeaxanthin than cilantro, however, cilantro contains more alpha-carotene than marjoram.
- Marjoram has more thiamin, niacin, Vitamin B6 and folate, however, cilantro contains more pantothenic acid.
- Marjoram is an excellent source of iron and protein.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and cilantro has 92% less calories than marjoram - cilantro has 23 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, marjoram is much lighter in protein, heavier in carbs and heavier in fat compared to cilantro per calorie. Marjoram has a macronutrient ratio of 14:70:16 and for cilantro, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Marjoram | Cilantro | |
|---|---|---|
| Protein | 14% | 50% |
| Carbohydrates | 70% | 50% |
| Fat | 16% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and cilantro has 94% less carbohydrates than marjoram - cilantro has 3.7g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Both cilantro and marjoram are high in dietary fiber. Marjoram has 13 times more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Cilantro and marjoram contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 494% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Both cilantro and marjoram are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Both cilantro and marjoram are high in Vitamin C. Marjoram has 90% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Both cilantro and marjoram are high in Vitamin A. Marjoram has 20% more Vitamin A than cilantro - cilantro has 337ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Cilantro and marjoram contain similar amounts of Vitamin E - cilantro has 2.5mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Both cilantro and marjoram are high in Vitamin K. Marjoram has 101% more Vitamin K than cilantro - cilantro has 310ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, niacin, Vitamin B6 and folate, however, cilantro contains more pantothenic acid. Both marjoram and cilantro contain significant amounts of riboflavin.
| Marjoram | Cilantro | |
|---|---|---|
| Thiamin | 0.289 MG | 0.067 MG |
| Riboflavin | 0.316 MG | 0.162 MG |
| Niacin | 4.12 MG | 1.114 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | 1.19 MG | 0.149 MG |
| Folate | 274 UG | 62 UG |
Minerals
calcium
Both cilantro and marjoram are high in calcium. Marjoram has 28 times more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Marjoram is an excellent source of iron and it has 45 times more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both cilantro and marjoram are high in potassium. Marjoram has 192% more potassium than cilantro - cilantro has 521mg of potassium per 100 grams and marjoram has 1522mg 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, marjoram has more apigenin than cilantro per 100 grams, however, cilantro contains more quercetin than marjoram per 100 grams.
| Marjoram | Cilantro | |
|---|---|---|
| apigenin | 3.5 mg | ~ |
| Quercetin | ~ | 52.9 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, marjoram has more lutein + zeaxanthin than cilantro per 100 grams, however, cilantro contains more alpha-carotene than marjoram per 100 grams. Both marjoram and cilantro contain significant amounts of beta-carotene.
| Marjoram | Cilantro | |
|---|---|---|
| beta-carotene | 4806 UG | 3930 UG |
| lutein + zeaxanthin | 1895 UG | 865 UG |
| alpha-carotene | ~ | 36 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than cilantro per 100 grams.
| Marjoram | Cilantro | |
|---|---|---|
| linoleic acid | 1.175 G | 0.04 G |
| Total | 1.175 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.
Marjoram g
()
|
Daily Values (%) |
Cilantro g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 marjoram contain more calories in 100 grams?Marjoram is high in calories and cilantro has 90% less calories than marjoram - cilantro has 23 calories in 100g and marjoram has 271 calories.
Is cilantro or marjoram better for protein?
Marjoram is a fantastic source of protein and it has 490% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and marjoram has 12.7g of protein.
Does cilantro or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and cilantro has 90% fewer carbohydrates than marjoram - cilantro has 3.7g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does cilantro or marjoram contain more calcium?
Both cilantro and marjoram are high in calcium. Marjoram has 28 times more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does cilantro or marjoram contain more iron?
Marjoram is an abundant source of iron and it has 45 times more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does cilantro or marjoram contain more potassium?
Both cilantro and marjoram are high in potassium. Marjoram has 190% more potassium than cilantro - cilantro has 521mg of potassium in 100 grams and marjoram has 1522mg of potassium.