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  6. Beefsteak raw vs. Coriander

Beefsteak raw vs. Coriander — In-Depth Nutrition Comparison

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How are beefsteak raw and coriander different?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus; however, coriander is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for coriander is 257% higher.
  • Coriander has less cholesterol.
  • Beefsteak raw has a lower glycemic index (0) than coriander (32).

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Beefsteak raw vs Coriander infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more IronIron +13%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +358.3%
Contains more SeleniumSelenium +3000%
Contains more CalciumCalcium +1240%
Contains more PotassiumPotassium +38.9%
Contains more CopperCopper +184.8%
Contains less SodiumSodium -16.4%
~equal in Magnesium ~26mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +353.1%
Contains more Vitamin B6Vitamin B6 +264.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16750%
Contains more Vitamin KVitamin K +20566.7%
Contains more FolateFolate +1966.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Coriander DV% diff.
Vitamin K 1.5µg 310µg 257%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.9µg 49%
Zinc 5.3mg 0.5mg 44%
Protein 21.38g 2.13g 39%
Vitamin A 2µg 337µg 37%
Vitamin C 0mg 27mg 30%
Vitamin B6 0.543mg 0.149mg 30%
Vitamin B3 5.048mg 1.114mg 25%
Phosphorus 220mg 48mg 25%
Cholesterol 67mg 0mg 22%
Manganese 0.426mg 19%
Vitamin E 2.5mg 17%
Copper 0.079mg 0.225mg 16%
Folate 3µg 62µg 15%
Vitamin B5 0.57mg 11%
Fiber 0g 2.8g 11%
Saturated fat 1.875g 0.014g 8%
Fats 5.36g 0.52g 7%
Calories 134kcal 23kcal 6%
Calcium 5mg 67mg 6%
Monounsaturated fat 2.354g 0.275g 5%
Potassium 375mg 521mg 4%
Iron 2mg 1.77mg 3%
Choline 12.8mg 2%
Vitamin B2 0.182mg 0.162mg 2%
Vitamin B1 0.075mg 0.067mg 1%
Vitamin D 0.1µg 0µg 1%
Carbs 0g 3.67g 1%
Polyunsaturated fat 0.189g 0.04g 1%
Net carbs 0g 0.87g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 26mg 0%
Sugar 0g 0.87g N/A
Sodium 55mg 46mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +903.8%
Contains more FatsFats +930.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.4%
Contains more OtherOther +345.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +756%
Contains more Poly. FatPolyunsaturated fat +372.5%
Contains less Sat. FatSaturated fat -99.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.