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  6. Coriander vs. Beefsteak raw

Coriander vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are coriander and beefsteak raw different?

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

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

Infographic

Coriander vs Beefsteak raw 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
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%
Contains more CalciumCalcium +1240%
Contains more PotassiumPotassium +38.9%
Contains more CopperCopper +184.8%
Contains less SodiumSodium -16.4%
Contains more ManganeseManganese +∞%
Contains more IronIron +13%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +358.3%
Contains more SeleniumSelenium +3000%
~equal in Magnesium ~25mg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16750%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +20566.7%
Contains more FolateFolate +1966.7%
Contains more CholineCholine +∞%
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 +∞%

All nutrients comparison - raw data values

Nutrient Coriander Beefsteak raw DV% diff.
Vitamin K 310µg 1.5µg 257%
Vitamin B12 0µg 2.69µg 112%
Selenium 0.9µg 27.9µg 49%
Zinc 0.5mg 5.3mg 44%
Protein 2.13g 21.38g 39%
Vitamin A 337µg 2µg 37%
Vitamin C 27mg 0mg 30%
Vitamin B6 0.149mg 0.543mg 30%
Vitamin B3 1.114mg 5.048mg 25%
Phosphorus 48mg 220mg 25%
Cholesterol 0mg 67mg 22%
Manganese 0.426mg 19%
Vitamin E 2.5mg 17%
Copper 0.225mg 0.079mg 16%
Folate 62µg 3µg 15%
Vitamin B5 0.57mg 11%
Fiber 2.8g 0g 11%
Saturated fat 0.014g 1.875g 8%
Fats 0.52g 5.36g 7%
Calories 23kcal 134kcal 6%
Calcium 67mg 5mg 6%
Monounsaturated fat 0.275g 2.354g 5%
Potassium 521mg 375mg 4%
Iron 1.77mg 2mg 3%
Choline 12.8mg 2%
Vitamin B2 0.162mg 0.182mg 2%
Vitamin B1 0.067mg 0.075mg 1%
Vitamin D 0µg 0.1µg 1%
Carbs 3.67g 0g 1%
Polyunsaturated fat 0.04g 0.189g 1%
Net carbs 0.87g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 26mg 25mg 0%
Sugar 0.87g 0g N/A
Sodium 46mg 55mg 0%
Trans fat 0g 0.253g 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 0g 0.008g 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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.4%
Contains more OtherOther +345.5%
Contains more ProteinProtein +903.8%
Contains more FatsFats +930.8%

Fat Type Comparison

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

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