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.
Detailed nutritional comparison of cilantro and tomato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cilantro src
Image of Tomato src

Calories and Carbs

calories

Cilantro and tomato contain similar amounts of calories - cilantro has 23 calories per 100 grams and tomato has 18 calories.

Cilantro Tomato
Protein 30% 17%
Carbohydrates 53% 74%
Fat 16% 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

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 Tomato
Quercetin 52.9 mg 0.58 mg
kaempferol ~ 0.09 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, 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cilantro or Tomato .

Note: The specific food items compared are: Cilantro (Coriander (cilantro) leaves, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .

Cilantro g

()
Daily Values (%)

Tomato g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.