They Have Different Sensory Profiles
Coriander and cilantro differ in their tastes, textures, and culinary uses.
While coriander is commonly used to add spice to a dish, cilantro is popular in Latin American and Asian dishes due to its unique flavor.
Coriander
In the United States, the term “coriander” refers to the seeds of Coriandrum sativum. When shopping, you’ll typically see whole or crushed coriander seeds labeled as “coriander” in the spice aisle.
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. They’re popular in sausages, curries, Scandinavian pastries, liqueurs, and candy. Coriander seeds may also be used in pickling or to make marinades.
Many spice blends also incorporate coriander, including African, South American, Asian, Middle Eastern, and Spanish seasonings. Examples of spice blends that include coriander seeds are baharat, dukkah, Madras curry 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.
Fresh or dried cilantro is a common ingredient in many Asian and Latin American dishes. It may be found in salsas, marinades, and dressings or used as a garnish in soups, salads, and stews.
Recipes commonly using cilantro include dahl, chimichurri, guisado, and falafel.
They Have Different Health Benefits
The nutrients, phytochemicals, and other substances in both coriander and cilantro may provide health benefits.
C. sativum has been used since ancient times, possibly due to its antioxidant, anti-inflammatory, anticancer, pain-relieving, antimicrobial, and other effects. The coriander plant is also used in various forms of traditional medicine for gas, diarrhea, and other digestive issues.
Research shows that both coriander seeds and cilantro leaves may help with a variety of health conditions.
Coriander Seeds
Coriander seeds are a rich source of linalool, a phytonutrient linked to a variety of health benefits. Linalool is found in the essential oil of coriander seeds and is known to have antimicrobial, anti-inflammatory, anticancer, and antioxidant properties.
Linalool has been found to prevent the growth of certain types of bacteria, especially Gram-negative bacteria, which are a common source of certain hospital infections.
Lab and animal research also shows that coriander seeds may be beneficial for other health conditions.
Oxidative stress (when free radicals aren’t effectively removed from the body) may lead to neuron damage. 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.
Other animal research shows that coriander seeds may help treat both type 1 and type 2 diabetes due to their anti-inflammatory, antioxidant, and antihyperglycemic (lowering high blood sugar) properties.
In one test tube study, coriander seed extract was found to stop the progression of cancer cells. Additionally, coriander seeds were found to prevent metastasis (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.
Cilantro Leaves
Although more research has been done on coriander seeds, there is some evidence that cilantro leaves may be used medicinally.
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 cause photoaging (sun damage).
Similar to coriander seeds, cilantro leaves may also have antimicrobial and anti-inflammatory properties.
In one lab study, cilantro leaf extract was found to contain phytonutrients, like fatty alcohols and aldehyde, that exhibited antimicrobial and anti-inflammatory effects. The leaves had antimicrobial effects against Staphylococcus aureus, Bacillus subtilis, Klebsiella pneumoniae, and Candida albicans.
Very few human studies exist on the potential health benefits of cilantro leaves. More research is needed to help determine whether the positive results from lab and animal studies are also seen in humans.
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 the C. sativum plant. You should avoid coriander seeds and cilantro if you are allergic to them or other parts of the plant. Seek immediate medical attention if you have a severe allergic reaction (itching, hives, shortness of breath, etc.).
According to the Food and Drug Administration (FDA), coriander seeds are labeled “generally recognized as safe” (GRAS). While most people won’t have any issues using coriander, some may experience contact dermatitis, photosensitivity, upset stomach, or other side effects. Side effects are more likely if you consume large amounts of coriander seeds or cilantro leaves.
There is some concern that coriander seeds and/or cilantro leaves may interact with certain medications, making them less effective. Medications that may interact with parts of the coriander plant include:
However, more research is needed to determine whether these and other interactions indeed exist. Talk with a healthcare provider if you take any medications and are considering using coriander seeds or cilantro leaves.
The small percentage of people with the genetic factor that causes cilantro to taste like soap may wish to forego eating it.
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.
Coriander seeds and cilantro leaves have been linked to various health benefits, primarily due to their antioxidant, antimicrobial, and anti-inflammatory properties. However, more research is needed on both.
Although both coriander seeds and cilantro leaves are generally considered safe, it’s important to talk with a healthcare provider before giving either a try, especially if you have any medical conditions or take prescription medications.
