Spearmint, fresh vs Coriander (cilantro) leaves, raw
Nutrition comparison per 100 g.
Spearmint, fresh
44 kcal
Coriander (cilantro) leaves, raw
23 kcal
Calories
44 kcal
23 kcal
Protein
3.3 g
2.1 g
Carbs
8.4 g
3.7 g
Fiber
6.8 g
2.8 g
Sugars
~
0.9 g
Fat
0.7 g
0.5 g
Sodium
30 mg
46 mg
Key takeaways
- Coriander (cilantro) leaves, raw has 48% fewer calories (23 kcal vs 44 kcal).
- Spearmint, fresh has more protein (3.3 g vs 2.1 g).
- Coriander (cilantro) leaves, raw has more carbs (3.7 g vs 8.4 g).
- Spearmint, fresh has more fiber (6.8 g vs 2.8 g).
- Coriander (cilantro) leaves, raw has more fat (0.5 g vs 0.7 g).
| Macronutrients | Spearmint, fresh | Coriander (cilantro) leaves, raw |
|---|---|---|
| Calories | 44 kcal | 23 kcal |
| Protein | 3.3 g | 2.1 g |
| Total Fat | 0.7 g | 0.5 g |
| Total Carbohydrate | 8.4 g | 3.7 g |
| Dietary Fiber | 6.8 g | 2.8 g |
| Total Sugars | ~ | 0.9 g |
| Water | 85.6 g | 92.2 g |
| Carbohydrates | Spearmint, fresh | Coriander (cilantro) leaves, raw |
|---|---|---|
| Total Carbohydrate | 8.4 g | 3.7 g |
| Dietary Fiber | 6.8 g | 2.8 g |
| Total Sugars | ~ | 0.9 g |
| Fats & Fatty Acids | Spearmint, fresh | Coriander (cilantro) leaves, raw |
|---|---|---|
| Total Fat | 0.7 g | 0.5 g |
| Saturated Fat | 0.2 g | 0.0 g |
| Monounsaturated Fat | 0.0 g | 0.3 g |
| Polyunsaturated Fat | 0.4 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 338.0 mg | 0.0 mg |
| Omega-6 Fatty Acids | 54.0 mg | 40.0 mg |
| Protein & Amino Acids | Spearmint, fresh | Coriander (cilantro) leaves, raw |
|---|---|---|
| Protein | 3.3 g | 2.1 g |
| Histidine | 66.0 mg | ~ |
| Isoleucine | 135.0 mg | ~ |
| Leucine | 247.0 mg | ~ |
| Lysine | 141.0 mg | ~ |
| Methionine | 46.0 mg | ~ |
| Phenylalanine | 168.0 mg | ~ |
| Threonine | 135.0 mg | ~ |
| Tryptophan | 50.0 mg | ~ |
| Valine | 164.0 mg | ~ |
| Alanine | 171.0 mg | ~ |
| Arginine | 151.0 mg | ~ |
| Aspartic Acid | 388.0 mg | ~ |
| Cystine | 36.0 mg | ~ |
| Glutamic Acid | 358.0 mg | ~ |
| Glycine | 158.0 mg | ~ |
| Proline | 135.0 mg | ~ |
| Serine | 128.0 mg | ~ |
| Tyrosine | 99.0 mg | ~ |
| Vitamins | Spearmint, fresh | Coriander (cilantro) leaves, raw |
|---|---|---|
| Vitamin A (RAE) | 203.0 mcg | 337.0 mcg |
| Vitamin C | 13.3 mg | 27.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.5 mg |
| Vitamin K | ~ | 310.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.9 mg | 1.1 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 105.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.6 mg |
| Choline | ~ | 12.8 mg |
| Minerals | Spearmint, fresh | Coriander (cilantro) leaves, raw |
|---|---|---|
| Calcium | 199.0 mg | 67.0 mg |
| Iron | 11.9 mg | 1.8 mg |
| Magnesium | 63.0 mg | 26.0 mg |
| Phosphorus | 60.0 mg | 48.0 mg |
| Potassium | 458.0 mg | 521.0 mg |
| Sodium | 30.0 mg | 46.0 mg |
| Zinc | 1.1 mg | 0.5 mg |
| Copper | 0.2 mg | 0.2 mg |
| Manganese | 1.1 mg | 0.4 mg |
| Selenium | ~ | 0.9 mcg |
| Sterols | Spearmint, fresh | Coriander (cilantro) leaves, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 10.0 mg | 5.0 mg |
| Campesterol | ~ | 0.0 mg |
| Stigmasterol | ~ | 3.0 mg |
| Beta-sitosterol | ~ | 2.0 mg |
| Other | Spearmint, fresh | Coriander (cilantro) leaves, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 2.0 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Spearmint, fresh or Coriander (cilantro) leaves, raw?
Coriander (cilantro) leaves, raw has fewer calories: 44 kcal for Spearmint, fresh vs 23 kcal for Coriander (cilantro) leaves, raw per 100 g.
Which has more protein, Spearmint, fresh or Coriander (cilantro) leaves, raw?
Spearmint, fresh has more protein: 3.3 g for Spearmint, fresh vs 2.1 g for Coriander (cilantro) leaves, raw per 100 g.
Which has more fiber, Spearmint, fresh or Coriander (cilantro) leaves, raw?
Spearmint, fresh has more fiber: 6.8 g for Spearmint, fresh vs 2.8 g for Coriander (cilantro) leaves, raw per 100 g.
Is Spearmint, fresh or Coriander (cilantro) leaves, raw healthier?
Coriander (cilantro) leaves, raw is lower in calories, and Spearmint, fresh is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.