Coriander Seeds vs. Cilantro
Nutrition comparison of Coriander Seeds and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coriander seeds
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coriander seeds and cilantro:
- Both cilantro and coriander seeds are high in Vitamin C, calcium, dietary fiber and potassium.
- Cilantro is an excellent source of Vitamin A and Vitamin K.
- Coriander seed has more thiamin, however, cilantro contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of iron and protein.
USDA sources for nutritional information: Coriander Seeds (Spices, coriander seed) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coriander seed is high in calories and cilantro has 92% less calories than coriander seed - cilantro has 23 calories per 100 grams and coriander seed has 298 calories.
For macronutrient ratios, coriander seeds is much lighter in protein, much heavier in fat and similar to cilantro for carbs. Coriander seeds has a macronutrient ratio of 11:51:38 and for cilantro, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coriander Seeds | Cilantro | |
|---|---|---|
| Protein | 11% | 50% |
| Carbohydrates | 51% | 50% |
| Fat | 38% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and cilantro has 93% less carbohydrates than coriander seed - cilantro has 3.7g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Both cilantro and coriander seeds are high in dietary fiber. Coriander seed has 13 times more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
sugar
Cilantro and coriander seeds contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and coriander seed does not contain significant amounts.
Protein
protein
Coriander seed is an excellent source of protein and it has 481% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Both cilantro and coriander seeds are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and coriander seed has 0.99g of saturated fat.
Vitamins
Vitamin C
Both cilantro and coriander seeds are high in Vitamin C. Cilantro has 29% more Vitamin C than coriander seed - cilantro has 27mg of Vitamin C per 100 grams and coriander seed has 21mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has more Vitamin A than coriander seed - cilantro has 337ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
Vitamin E
Cilantro has more Vitamin E than coriander seed - cilantro has 2.5mg of Vitamin E per 100 grams and coriander seed does not contain significant amounts.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has more Vitamin K than coriander seed - cilantro has 310ug of Vitamin K per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Coriander seed has more thiamin, however, cilantro contains more pantothenic acid, Vitamin B6 and folate. Both coriander seeds and cilantro contain significant amounts of riboflavin and niacin.
| Coriander Seeds | Cilantro | |
|---|---|---|
| Thiamin | 0.239 MG | 0.067 MG |
| Riboflavin | 0.29 MG | 0.162 MG |
| Niacin | 2.13 MG | 1.114 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.149 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Both cilantro and coriander seeds are high in calcium. Coriander seed has 958% more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Coriander seed is an excellent source of iron and it has 822% more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Both cilantro and coriander seeds are high in potassium. Coriander seed has 143% more potassium than cilantro - cilantro has 521mg of potassium per 100 grams and coriander seed has 1267mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coriander seed has more linoleic acid than cilantro per 100 grams.
| Coriander Seeds | Cilantro | |
|---|---|---|
| linoleic acid | 1.75 G | 0.04 G |
| Total | 1.75 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.
Note: The specific food items compared are: Coriander Seeds (Spices, coriander seed) and Cilantro (Coriander (cilantro) leaves, raw) .
Coriander Seeds 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 coriander seeds contain more calories in 100 grams?Coriander seed is high in calories and cilantro has 90% less calories than coriander seed - cilantro has 23 calories in 100g and coriander seed has 298 calories.
Is cilantro or coriander seeds better for protein?
Coriander seed is a fantastic source of protein and it has 480% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and coriander seed has 12.4g of protein.
Does cilantro or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and cilantro has 90% fewer carbohydrates than coriander seed - cilantro has 3.7g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does cilantro or coriander seeds contain more calcium?
Both cilantro and coriander seeds are high in calcium. Coriander seed has 960% more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does cilantro or coriander seeds contain more iron?
Coriander seed is an abundant source of iron and it has 820% more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does cilantro or coriander seeds contain more potassium?
Both cilantro and coriander seeds are high in potassium. Coriander seed has 140% more potassium than cilantro - cilantro has 521mg of potassium in 100 grams and coriander seed has 1267mg of potassium.