Cilantro vs. Scallion
Nutrition comparison of Cilantro and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and scallion:
- Both cilantro and scallion are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Cilantro has more riboflavin, pantothenic acid and Vitamin B6.
- Cilantro is an excellent source of Vitamin A.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and scallion contain similar amounts of calories - cilantro has 23 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, cilantro is much heavier in protein, much lighter in carbs and similar to scallion for fat. Cilantro has a macronutrient ratio of 50:50:0 and for scallion, 20:80:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Scallion | |
|---|---|---|
| Protein | 50% | 20% |
| Carbohydrates | 50% | 80% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro and scallion contain similar amounts of carbs - cilantro has 3.7g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both cilantro and scallion are high in dietary fiber. Cilantro has a little more dietary fiber (8%) than scallion by weight - cilantro has 2.8g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Cilantro and scallion contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Cilantro and scallion contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both cilantro and scallion are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cilantro and scallion are high in Vitamin C. Cilantro has 44% more Vitamin C than scallion - cilantro has 27mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 574% more Vitamin A than scallion - cilantro has 337ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Cilantro has 355% more Vitamin E than scallion - cilantro has 2.5mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Both cilantro and scallion are high in Vitamin K. Cilantro has 50% more Vitamin K than scallion - cilantro has 310ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin, pantothenic acid and Vitamin B6. Both cilantro and scallion contain significant amounts of thiamin, niacin and folate.
| Cilantro | Scallion | |
|---|---|---|
| Thiamin | 0.067 MG | 0.055 MG |
| Riboflavin | 0.162 MG | 0.08 MG |
| Niacin | 1.114 MG | 0.525 MG |
| Pantothenic acid | 0.57 MG | 0.075 MG |
| Vitamin B6 | 0.149 MG | 0.061 MG |
| Folate | 62 UG | 64 UG |
Minerals
calcium
Both cilantro and scallion are high in calcium. Cilantro is very similar to cilantro for calcium - cilantro has 67mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Cilantro and scallion contain similar amounts of iron - cilantro has 1.8mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both cilantro and scallion are high in potassium. Cilantro has 89% more potassium than scallion - cilantro has 521mg of potassium per 100 grams and scallion has 276mg 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 scallion per 100 grams, however, scallion contains more kaempferol than cilantro per 100 grams.
| Cilantro | Scallion | |
|---|---|---|
| Quercetin | 52.9 mg | 10.68 mg |
| kaempferol | ~ | 1.36 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 scallion contain significant amounts of lutein + zeaxanthin.
| Cilantro | Scallion | |
|---|---|---|
| beta-carotene | 3930 UG | 598 UG |
| alpha-carotene | 36 UG | ~ |
| lutein + zeaxanthin | 865 UG | 1137 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and scallion contain significant amounts of linoleic acid.
| Cilantro | Scallion | |
|---|---|---|
| linoleic acid | 0.04 G | 0.07 G |
| Total | 0.04 G | 0.07 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 (%) |
Scallion 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 scallion contain more calories in 100 grams?Cilantro and scallion contain similar amounts of calories - cilantro has 23 calories in 100g and scallion has 32 calories.
Is cilantro or scallion better for protein?
Cilantro and scallion contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and scallion has 1.8g of protein.
Does cilantro or scallion have more carbohydrates?
By weight, cilantro and scallion contain similar amounts of carbs - cilantro has 3.7g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does cilantro or scallion contain more calcium?
Both cilantro and scallion are high in calcium. Cilantro is very similar to cilantro for calcium - cilantro has 67mg of calcium in 100 grams and scallion has 72mg of calcium.
Does cilantro or scallion contain more potassium?
Both cilantro and scallion are high in potassium. Cilantro has 90% more potassium than scallion - cilantro has 521mg of potassium in 100 grams and scallion has 276mg of potassium.