Coriander & Cilantro
My friend Leslie is the one who told me that coriander and cilantro come from the same plant—Coriandrum sativum. I had no idea, so I decided to look into it, especially to see how they differ nutritionally.
Cilantro is the leafy green part of the plant, while coriander refers to the seeds. Interestingly, cilantro is just the Spanish word for coriander. They taste very different and are used in entirely different ways in the kitchen. Some people even have a genetic trait that makes cilantro taste soapy. One study found this aversion is most common in people of East Asian descent.
Cilantro has a fresh, citrus-like flavor and is common in Mexican, Thai, and Chinese cuisine.
Coriander seeds are warm, nutty, and slightly lemony—used mostly in Indian dishes.
You’ll find cilantro in salsa, soups, and guacamole, while coriander is used in curries, stews, and spice blends.
They aren’t typically used as substitutes for one another.
Nutritional Differences
Because cilantro is a leafy green and coriander is a dry seed, they differ in nutritional content:
Cilantro is higher in vitamins. It contains:
Antioxidants like quercetin
Vitamins A, C, K, B-complex, and folic acid
Minerals like potassium, calcium, magnesium, iron, and manganese
Some people may experience side effects like rashes or photosensitivity
Coriander seeds are more mineral-dense. They’re high in:
Manganese, magnesium, copper, and phosphorus
Shown in studies to help regulate blood pressure and support heart health
Both cilantro and coriander have anti-inflammatory and antimicrobial properties. Early research suggests they may help regulate blood sugar and support immune health, though more in vivo studies are needed.
Buying and Storing
Coriander: Buy whole seeds for better flavor over pre-ground.
Cilantro: Choose fresh bunches without yellowing or spots.
Store upright in a glass of water in the fridge, and change the water regularly.
I also keep dried cilantro in my pantry and frozen cilantro in the freezer as backup—though dried cilantro is much milder in flavor.
