Flank steak vs. Coriander — In-Depth Nutrition Comparison
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Summary of differences between flank steak and coriander
- Flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus; however, coriander is higher in vitamin K, vitamin A, and vitamin C.
- Coriander covers your daily need for vitamin K, 257% more than flank steak.
- Coriander has less cholesterol.
- The glycemic index of coriander is higher.
These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Coriander (cilantro) leaves, raw.
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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.
| Contains more ZincZinc | +880% |
| Contains more PhosphorusPhosphorus | +337.5% |
| Contains more SeleniumSelenium | +3166.7% |
| 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% |
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.
| 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.4µg | 310µg | 257% |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Selenium | 29.4µg | 0.9µg | 52% |
| Protein | 27.66g | 2.13g | 51% |
| Zinc | 4.9mg | 0.5mg | 40% |
| Vitamin B3 | 7.363mg | 1.114mg | 39% |
| Vitamin A | 0µg | 337µg | 37% |
| Vitamin B6 | 0.579mg | 0.149mg | 33% |
| Vitamin C | 0mg | 27mg | 30% |
| Cholesterol | 79mg | 0mg | 26% |
| Phosphorus | 210mg | 48mg | 23% |
| Manganese | 0.009mg | 0.426mg | 18% |
| Choline | 105.4mg | 12.8mg | 17% |
| Copper | 0.082mg | 0.225mg | 16% |
| Saturated fat | 3.395g | 0.014g | 15% |
| Vitamin E | 0.38mg | 2.5mg | 14% |
| Folate | 9µg | 62µg | 13% |
| Fats | 8.23g | 0.52g | 12% |
| Fiber | 0g | 2.8g | 11% |
| Monounsaturated fat | 3.317g | 0.275g | 8% |
| Calories | 192kcal | 23kcal | 8% |
| Potassium | 339mg | 521mg | 5% |
| Calcium | 20mg | 67mg | 5% |
| Vitamin B2 | 0.133mg | 0.162mg | 2% |
| Polyunsaturated fat | 0.322g | 0.04g | 2% |
| Vitamin B1 | 0.075mg | 0.067mg | 1% |
| Magnesium | 23mg | 26mg | 1% |
| Carbs | 0g | 3.67g | 1% |
| Net carbs | 0g | 0.87g | N/A |
| Iron | 1.74mg | 1.77mg | 0% |
| Sugar | 0g | 0.87g | N/A |
| Sodium | 56mg | 46mg | 0% |
| Vitamin B5 | 0.545mg | 0.57mg | 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
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
2.13 g
Fats:
0.52 g
Carbs:
3.67 g
Water:
92.21 g
Other:
1.47 g
| Contains more ProteinProtein | +1198.6% |
| Contains more FatsFats | +1482.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +43.7% |
~equal in
Other
~1.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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 | +1106.2% |
| Contains more Poly. FatPolyunsaturated fat | +705% |
| Contains less Sat. FatSaturated fat | -99.6% |
