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Parsley vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between parsley and flank steak

  • Parsley is higher in vitamin K, vitamin A, vitamin C, iron, and folate, yet flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, and zinc.
  • Parsley covers your daily vitamin K needs 1366% more than flank steak.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Parsley, fresh and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Parsley 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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
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 +117.4%
Contains more CalciumCalcium +590%
Contains more PotassiumPotassium +63.4%
Contains more IronIron +256.3%
Contains more CopperCopper +81.7%
Contains more ManganeseManganese +1677.8%
Contains more ZincZinc +357.9%
Contains more PhosphorusPhosphorus +262.1%
Contains more SeleniumSelenium +29300%
~equal in Sodium ~56mg

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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 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 +97.4%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin KVitamin K +117042.9%
Contains more FolateFolate +1588.9%
Contains more Vitamin B2Vitamin B2 +35.7%
Contains more Vitamin B3Vitamin B3 +460.8%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +543.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +723.4%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 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 +36.7%
Contains more OtherOther +-3766.7%
Contains more ProteinProtein +831.3%
Contains more FatsFats +941.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 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 -96.1%
Contains more Mono. FatMonounsaturated fat +1024.4%
Contains more Poly. FatPolyunsaturated fat +159.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parsley Flank steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parsley Flank steak DV% diff.
Vitamin K 1640µg 1.4µg 1366%
Vitamin C 133mg 0mg 148%
Vitamin B12 0µg 1.63µg 68%
Iron 6.2mg 1.74mg 56%
Selenium 0.1µg 29.4µg 53%
Protein 2.97g 27.66g 49%
Vitamin A 421µg 0µg 47%
Vitamin B6 0.09mg 0.579mg 38%
Vitamin B3 1.313mg 7.363mg 38%
Folate 152µg 9µg 36%
Zinc 1.07mg 4.9mg 35%
Cholesterol 0mg 79mg 26%
Phosphorus 58mg 210mg 22%
Choline 12.8mg 105.4mg 17%
Saturated fat 0.132g 3.395g 15%
Fiber 3.3g 0g 13%
Calcium 138mg 20mg 12%
Fats 0.79g 8.23g 11%
Monounsaturated fat 0.295g 3.317g 8%
Calories 36kcal 192kcal 8%
Copper 0.149mg 0.082mg 7%
Manganese 0.16mg 0.009mg 7%
Magnesium 50mg 23mg 6%
Potassium 554mg 339mg 6%
Vitamin B2 0.098mg 0.133mg 3%
Vitamin B5 0.4mg 0.545mg 3%
Vitamin E 0.75mg 0.38mg 2%
Carbs 6.33g 0g 2%
Polyunsaturated fat 0.124g 0.322g 1%
Vitamin B1 0.086mg 0.075mg 1%
Net carbs 3.03g 0g N/A
Sugar 0.85g 0g N/A
Sodium 56mg 56mg 0%
Tryptophan 0.045mg 0.182mg 0%
Threonine 0.122mg 1.105mg 0%
Isoleucine 0.118mg 1.259mg 0%
Leucine 0.204mg 2.201mg 0%
Lysine 0.181mg 2.338mg 0%
Methionine 0.042mg 0.72mg 0%
Phenylalanine 0.145mg 1.093mg 0%
Valine 0.172mg 1.372mg 0%
Histidine 0.061mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
379%
Parsley
49%
Flank steak
Minerals Daily Need Coverage Score
49%
Parsley
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Parsley
Parsley is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Parsley
Parsley is lower in Saturated fat (difference - 3.263g)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.85g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (56 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.