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  6. Coriander vs. Flank steak

Coriander vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between coriander and flank steak

  • Coriander has more vitamin K, vitamin A, and vitamin C; however, flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus.
  • Coriander covers your daily need for vitamin K, 257% more than flank steak.
  • The glycemic index of coriander is higher.

These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Coriander vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +235%
Contains more PotassiumPotassium +53.7%
Contains more CopperCopper +174.4%
Contains less SodiumSodium -17.9%
Contains more ManganeseManganese +4633.3%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +337.5%
Contains more SeleniumSelenium +3166.7%
~equal in Iron ~1.74mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +557.9%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin KVitamin K +22042.9%
Contains more FolateFolate +588.9%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B3Vitamin B3 +561%
Contains more Vitamin B6Vitamin B6 +288.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +723.4%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Coriander Flank steak DV% diff.
Vitamin K 310µg 1.4µg 257%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.9µg 29.4µg 52%
Protein 2.13g 27.66g 51%
Zinc 0.5mg 4.9mg 40%
Vitamin B3 1.114mg 7.363mg 39%
Vitamin A 337µg 0µg 37%
Vitamin B6 0.149mg 0.579mg 33%
Vitamin C 27mg 0mg 30%
Cholesterol 0mg 79mg 26%
Phosphorus 48mg 210mg 23%
Manganese 0.426mg 0.009mg 18%
Choline 12.8mg 105.4mg 17%
Copper 0.225mg 0.082mg 16%
Saturated fat 0.014g 3.395g 15%
Vitamin E 2.5mg 0.38mg 14%
Folate 62µg 9µg 13%
Fats 0.52g 8.23g 12%
Fiber 2.8g 0g 11%
Monounsaturated fat 0.275g 3.317g 8%
Calories 23kcal 192kcal 8%
Potassium 521mg 339mg 5%
Calcium 67mg 20mg 5%
Vitamin B2 0.162mg 0.133mg 2%
Polyunsaturated fat 0.04g 0.322g 2%
Vitamin B1 0.067mg 0.075mg 1%
Magnesium 26mg 23mg 1%
Carbs 3.67g 0g 1%
Net carbs 0.87g 0g N/A
Iron 1.77mg 1.74mg 0%
Sugar 0.87g 0g N/A
Sodium 46mg 56mg 0%
Vitamin B5 0.57mg 0.545mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.7%
Contains more OtherOther +-2550%
Contains more ProteinProtein +1198.6%
Contains more FatsFats +1482.7%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +1106.2%
Contains more Poly. FatPolyunsaturated fat +705%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.