Cilantro vs. Tomato
Nutrition comparison of Cilantro and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cilantro
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cilantro and tomato:
- Both cilantro and tomato are high in Vitamin C and potassium.
- Cilantro has more beta-carotene and lutein + zeaxanthin than tomato, however, tomato contains more alpha-carotene and lycopene than cilantro.
- Cilantro has more riboflavin, pantothenic acid and folate.
- Cilantro has signficantly more iron than tomato.
- Cilantro is a great source of dietary fiber.
- Cilantro is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Cilantro (Coriander (cilantro) leaves, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and tomato contain similar amounts of calories - cilantro has 23 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, cilantro is heavier in protein, much lighter in carbs and heavier in fat compared to tomato per calorie. Cilantro has a macronutrient ratio of 27:53:20 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cilantro | Tomato | |
|---|---|---|
| Protein | 27% | 17% |
| Carbohydrates | 53% | 75% |
| Fat | 20% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cilantro and tomato are low in carbohydrates - cilantro has 3.7g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in cilantro are made of 76% dietary fiber and 24% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Cilantro is a great source of dietary fiber and it has 133% more dietary fiber than tomato - cilantro has 2.8g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Cilantro and tomato contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Cilantro and tomato contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both cilantro and tomato are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cilantro and tomato are high in Vitamin C. Cilantro has 97% more Vitamin C than tomato - cilantro has 27mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 702% more Vitamin A than tomato - cilantro has 337ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Cilantro has 363% more Vitamin E than tomato - cilantro has 2.5mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 38 times more Vitamin K than tomato - cilantro has 310ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Cilantro has more riboflavin, pantothenic acid and folate. Both cilantro and tomato contain significant amounts of thiamin, niacin and Vitamin B6.
| Cilantro | Tomato | |
|---|---|---|
| Thiamin | 0.067 MG | 0.037 MG |
| Riboflavin | 0.162 MG | 0.019 MG |
| Niacin | 1.114 MG | 0.594 MG |
| Pantothenic acid | 0.57 MG | 0.089 MG |
| Vitamin B6 | 0.149 MG | 0.08 MG |
| Folate | 62 UG | 15 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 570% more calcium than tomato - cilantro has 67mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Cilantro has signficantly more iron than tomato - cilantro has 1.8mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both cilantro and tomato are high in potassium. Cilantro has 120% more potassium than tomato - cilantro has 521mg of potassium per 100 grams and tomato has 237mg 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, cilantro has more beta-carotene and lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than cilantro per 100 grams.
| Cilantro | Tomato | |
|---|---|---|
| beta-carotene | 3930 UG | 449 UG |
| alpha-carotene | 36 UG | 101 UG |
| lutein + zeaxanthin | 865 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cilantro and tomato contain significant amounts of linoleic acid.
| Cilantro | Tomato | |
|---|---|---|
| linoleic acid | 0.04 G | 0.08 G |
| Total | 0.04 G | 0.08 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 (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % |
|
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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
|
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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 tomato contain more calories in 100 grams?Cilantro and tomato contain similar amounts of calories - cilantro has 23 calories in 100g and tomato has 18 calories.
Does cilantro or tomato have more carbohydrates?
By weight, both cilantro and tomato are low in carbohydrates - cilantro has 3.7g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in cilantro are made of 80% dietary fiber and 20% sugar, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does cilantro or tomato contain more calcium?
Cilantro is a rich source of calcium and it has 570% more calcium than tomato - cilantro has 67mg of calcium in 100 grams and tomato has 10mg of calcium.
Does cilantro or tomato contain more potassium?
Both cilantro and tomato are high in potassium. Cilantro has 120% more potassium than tomato - cilantro has 521mg of potassium in 100 grams and tomato has 237mg of potassium.