A registered dietitian explains the difference.
Corianderandcilantroboth come from theCoriandrum sativum(C. sativum) plant, which is a part of theApiaceaefamily.C.
sativumis an annual herbaceous plant that is native to the Mediterranean and Middle East regions.
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In the United States, the leaves and stems ofC.
sativumare referred to as cilantro, while the seeds are known as coriander.
Both are used in culinary practice and may have health benefits.
The following article compares cilantro and coriander, including their nutrition, health benefits, and more.
As a seed, coriander is denser than cilantro.
This means coriander seeds are also more nutrient-dense than cilantro leaves.
However, cilantro still has plenty of nutrition to offer.
The seeds also contain essential oils and antioxidants (polyphenols) that have been linked to health benefits.
Compared to coriander seeds, cilantro leaves are more abundant in vitamins.
While both contain vitamin C, only cilantro leaves contain vitamin K, vitamin A, and folate.
Cilantro leaves are also a source of phytonutrients, including antioxidants likecarotenoidsandflavonoids.
The pigmentchlorophyllis also found in cilantro leaves.
Besides giving the leaves their green color, chlorophyll may also provide antioxidant, anticancer, and anti-inflammatory properties.
The table below compares nutrients in coriander seeds to nutrients in cilantro leaves.
Coriander
In the United States, the term “coriander” refers to the seeds ofCoriandrum sativum.
The flavor of coriander seeds is described as warm and nutty, with a citrusy aroma.
Many people find coriander seeds to have a pleasant, almost sweet taste.
Coriander seeds are very small and may be sold whole, ground, or powdered.
Some people grind or powder whole coriander seeds themselves to maintain flavor.
Coriander seeds are mostly used in savory dishes but may be used in sweet dishes, too.
Examples of spice blends that include coriander seeds arebaharat,dukkah,Madrascurry powder, and korma curry paste.
Cilantro
The leaves of the coriander plant are known as cilantro leaves in North America.
Cilantro is the Spanish word for coriander.
Most people find cilantro’s flavor pleasing, describing it as citrusy, herby, and fresh.
However, 3 to 21% of the population thinks cilantro tastes like soap.
Interestingly, genetics plays a role in this flavor distinction.
People who taste soap when eating cilantro have a variation in certain olfactory (smell) genes.
This variation causes a strong perception of soap when eating cilantro.
Recipes commonly using cilantro includedahl,chimichurri,guisado, andfalafel.
Research shows that both coriander seeds and cilantro leaves may help with a variety of health conditions.
Lab and animal research also shows that coriander seeds may be beneficial for other health conditions.
Oxidative stress(whenfree radicalsaren’t effectively removed from the body) may lead toneurondamage.
In one study, coriander seed extract was found to reduce oxidative stress in the brains of obese rats.
Therefore, researchers believe that coriander seeds may be neuroprotective.
In one test tube study, coriander seed extract was found to stop the progression ofcancer cells.
Additionally, coriander seeds were found to preventmetastasis(the spread of cancer) in mice.
Overall, human studies are limited in these and other areas of research on coriander seeds.
More studies are needed on their potential health benefits.
The extract of cilantro leaves has been linked to antioxidant properties in animal and test tube studies.
In one, the leaf extract was found to protect against ultraviolet (UV) radiation in mice.
Excessive UV radiation exposure may causephotoaging(sun damage).
Similar to coriander seeds, cilantro leaves may also have antimicrobial and anti-inflammatory properties.
The leaves had antimicrobial effects againstStaphylococcus aureus,Bacillus subtilis,Klebsiella pneumoniae,andCandida albicans.
Very few human studies exist on the potential health benefits of cilantro leaves.
Who Should Avoid Coriander and Cilantro?
Coriander and cilantro may not be suitable for everyone.
Some people may be allergic to coriander seeds, cilantro leaves, or other parts of theC.
sativumplant.You should avoid coriander seeds and cilantro if you are allergic to them or other parts of the plant.
Talk with a healthcare provider if you take any medications and are considering using coriander seeds or cilantro leaves.
Summary
Coriander seeds and cilantro leaves both come from the coriander plant,Coriandrum sativum.
However, these plant parts have different flavors, textures, and potential health benefits.
Coriander seeds and cilantro leaves contain a variety of vitamins, minerals, and phytonutrients, including linalool.
While coriander seeds contain more minerals, cilantro leaves contain more vitamins.
However, more research is needed on both.
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