Cumin vs. Coriander — Health Impact and Nutrition Comparison

Taste and Visual Differences 

Coriander seeds are relatively bigger and more round compared to the flat and narrow cumin seeds. Moreover, whereas coriander seeds have a light brown color, cumin seeds are darker brown.  

Coriander seeds have a sweet and citrusy flavor, while cumin seeds are slightly more bitter. Hence, it is not advisable to substitute them for one another in many recipes as they may change the flavor. 

Consumption and Use

You can buy coriander and cumin seeds in the ground or whole form. 

If you purchase whole cumin or coriander seeds, you can grind them when needed and preserve the freshness. On the other hand, ground seeds will be quicker to add to your recipes. 

Both of these spices are essential ingredients of the Indian spice mix Garam Masala. Cumin is also used to flavor curries, chili, stews, tacos, and other dishes in Indian, Latin American, and Middle Eastern cuisines. Coriander seeds are also widely used in many cuisines around the world, including in India, the Middle East, and the Mediterranean regions, to season curries, chili soups, sauces, and more. 

Macronutrients

Although, again, the serving sizes for both cumin and coriander seeds make their nutritional contribution negligible compared to the total daily needs, we can still compare their composition. 

The predominant macronutrients in both cumin and coriander are carbohydrates. 

Almost half of the cumin serving and a little more than half of the coriander serving consists of carbohydrates. However, most of the carbs in coriander are dietary fibers. 

Other macronutrients prevalent in these spices are fats and proteins. One teaspoon of cumin seeds contains 0.374 grams of protein and 0.468 grams of total fat. On the other hand, one teaspoon of coriander seeds contains relatively fewer grams of both (0.223 grams of protein and 0.32 grams of total fats). Monounsaturated fats are the most prevalent type of fats found in both cumin and coriander.

Please refer to the macronutrient comparison chart below, which helps to visualize the differences between the two. However, keep in mind that the graphs depict 300 grams of serving, whereas only ¼ of a teaspoon is usually what you would have with your meal. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cumin

3

:

2

Coriander seeds

Contains more Protein +44%

Contains more Fats +25.3%

Contains more Other +26.8%

Contains more Carbs +24.3%

Equal in Water - 8.86

Cumin

Protein: 17.81 g

Fats: 22.27 g

Carbs: 44.24 g

Water: 8.06 g

Other: 7.62 g

Coriander seeds

Protein: 12.37 g

Fats: 17.77 g

Carbs: 54.99 g

Water: 8.86 g

Other: 6.01 g

Contains more Protein +44%

Contains more Fats +25.3%

Contains more Other +26.8%

Contains more Carbs +24.3%

Equal in Water - 8.86

Minerals

Although one serving of coriander and cumin do not provide as many minerals to cover the daily need, they still contain different types and amounts of various minerals. Compared to cumin, coriander seeds are richer in copper and selenium, while cumin seeds are richer in iron and manganese.

Below are the coverage charts for minerals given for 300 grams of serving to help you visualize their mineral content.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cumin

7

:

3

Coriander seeds

Contains more Calcium +31.3%

Contains more Iron +306.6%

Contains more Magnesium +10.9%

Contains more Phosphorus +22%

Contains more Potassium +41.1%

Contains more Manganese +75.4%

Contains less Sodium -79.2%

Contains more Copper +12.5%

Contains more Selenium +403.8%

Equal in Magnesium - 330

Equal in Zinc - 4.7

Cumin

Coriander seeds

Contains more Calcium +31.3%

Contains more Iron +306.6%

Contains more Magnesium +10.9%

Contains more Phosphorus +22%

Contains more Potassium +41.1%

Contains more Manganese +75.4%

Contains less Sodium -79.2%

Contains more Copper +12.5%

Contains more Selenium +403.8%

Equal in Magnesium - 330

Equal in Zinc - 4.7

Vitamins

Similar to the amount of minerals found in spices, the amount of vitamins found in a single serving of cumin or coriander is negligible. However, they still contain small amounts of various vitamins, which we can compare. 

Compared to cumin seeds, coriander seeds are richer in vitamin C; however, it tends to disappear in cooking because of the heat. Cumin seeds are richer in vitamins B1, B2, B3, B6, A, and E, but again we are only looking at negligible amounts of nutrients given the small serving size. 

Below are the coverage charts for vitamins given for 300 grams of serving to help you visualize their mineral content.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cumin

8

:

1

Coriander seeds

Contains more Vitamin A +∞%

Contains more Vitamin B1 +162.8%

Contains more Vitamin B2 +12.8%

Contains more Vitamin B3 +115%

Contains more Folate +∞%

Contains more Vitamin C +172.7%

Cumin

Coriander seeds

Contains more Vitamin A +∞%

Contains more Vitamin B1 +162.8%

Contains more Vitamin B2 +12.8%

Contains more Vitamin B3 +115%

Contains more Folate +∞%

Contains more Vitamin C +172.7%

Phytochemicals  

Glycemic Index

The glycemic index is a rating system used for foods containing carbohydrates. As both cumin and coriander seeds contain very few carbohydrates, their glycemic index is low, which means their consumption has minimal effect on blood sugar levels. 

Both cumin and coriander have been studied to lower the glycemic index of plain glucose (6). Adding cumin to plain glucose reduced its glycemic index from 97 to 86, while coriander reduced it to 88, which shows they both have mitigating effects on the glycemic response. 

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of cumin and coriander are -32 and -23.2, respectively, which means both are alkaline-forming, but cumin has greater potential to alkalize the body. 

Diabetes

In one study, cumin seeds extracts were observed to impact glycemic control among patients with type 2 diabetes. The study concluded that cumin seed extracts acted as anti-diabetic agents and provided better blood sugar control when used with glyburide, a diabetes medication (7).

A different study observed a similar benefit for coriander seed extracts (8). In this animal model, the coriander seed extracts decreased glucose levels and increased insulin release from the pancreas of the rats.