Walnut vs. Cilantro
Nutrition comparison of Walnut and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and cilantro:
- Both cilantro and walnut are high in calcium, dietary fiber and potassium.
- Cilantro has 73% less carbohydrates than walnut.
- Cilantro is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Walnut has more thiamin and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and cilantro has 96% less calories than walnut - cilantro has 23 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to cilantro per calorie. Walnut has a macronutrient ratio of 9:8:84 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Cilantro | |
|---|---|---|
| Protein | 9% | 27% |
| Carbohydrates | 8% | 53% |
| Fat | 84% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 73% less carbohydrates than walnut - cilantro has 3.7g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both cilantro and walnut are high in dietary fiber. Walnut has 139% more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Cilantro and walnut contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 615% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and cilantro has 100% less saturated fat than walnut - cilantro has 0.01g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 19 times more Vitamin C than walnut - cilantro has 27mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 336 times more Vitamin A than walnut - cilantro has 337ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Cilantro has 257% more Vitamin E than walnut - cilantro has 2.5mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 113 times more Vitamin K than walnut - cilantro has 310ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and Vitamin B6. Both walnut and cilantro contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Walnut | Cilantro | |
|---|---|---|
| Thiamin | 0.341 MG | 0.067 MG |
| Riboflavin | 0.15 MG | 0.162 MG |
| Niacin | 1.125 MG | 1.114 MG |
| Pantothenic acid | 0.57 MG | 0.57 MG |
| Vitamin B6 | 0.537 MG | 0.149 MG |
| Folate | 98 UG | 62 UG |
Minerals
calcium
Both cilantro and walnut are high in calcium. Walnut has 46% more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 64% more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both cilantro and walnut are high in potassium. Cilantro has 18% more potassium than walnut - cilantro has 521mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Cilantro | |
|---|---|---|
| beta-carotene | 12 UG | 3930 UG |
| lutein + zeaxanthin | 9 UG | 865 UG |
| alpha-carotene | ~ | 36 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cilantro per 100 grams.
| Walnut | Cilantro | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.04 G |
| Total | 38.156 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.
Walnut g
()
|
Daily Values (%) |
Cilantro 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 walnut contain more calories in 100 grams?Walnut is high in calories and cilantro has 100% less calories than walnut - cilantro has 23 calories in 100g and walnut has 654 calories.
Does cilantro or walnut have more carbohydrates?
By weight, cilantro has 70% fewer carbohydrates than walnut - cilantro has 3.7g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does cilantro or walnut contain more calcium?
Both cilantro and walnut are high in calcium. Walnut has 50% more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and walnut has 98mg of calcium.
Does cilantro or walnut contain more potassium?
Both cilantro and walnut are high in potassium. Cilantro has 20% more potassium than walnut - cilantro has 521mg of potassium in 100 grams and walnut has 441mg of potassium.