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  6. Steak vs. Coriander

Steak vs. Coriander — In-Depth Nutrition Comparison

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Important differences between Steak and Coriander

  • Steak has more Vitamin B12, Selenium, Zinc, Vitamin B6, and Vitamin B3, however, Coriander has more Vitamin K, Vitamin A RAE, and Vitamin C.
  • Coriander's daily need coverage for Vitamin K is 257% more.
  • Coriander is lower in Cholesterol.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Coriander (cilantro) leaves, raw.

Infographic

Steak 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.
Steak
Steak
4
:
6
Coriander
Coriander
Contains more Iron +35.6%
Contains more Phosphorus +239.6%
Contains more Zinc +1168%
Contains more Selenium +3433.3%
Contains more Calcium +458.3%
Contains more Magnesium +13%
Contains more Potassium +86.7%
Contains less Sodium -20.7%
Contains more Copper +164.7%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Iron +35.6%
Contains more Phosphorus +239.6%
Contains more Zinc +1168%
Contains more Selenium +3433.3%
Contains more Calcium +458.3%
Contains more Magnesium +13%
Contains more Potassium +86.7%
Contains less Sodium -20.7%
Contains more Copper +164.7%

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.
Steak
Steak
6
:
6
Coriander
Coriander
Contains more Vitamin D +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +85.8%
Contains more Vitamin B3 +362.2%
Contains more Vitamin B6 +235.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +26892%
Contains more Vitamin C +∞%
Contains more Folate +933.3%
Contains more Vitamin K +19275%
Equal in Vitamin B1 - 0.067
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +85.8%
Contains more Vitamin B3 +362.2%
Contains more Vitamin B6 +235.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +26892%
Contains more Vitamin C +∞%
Contains more Folate +933.3%
Contains more Vitamin K +19275%
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Coriander
Coriander
Contains more Protein +1066.7%
Contains more Fats +3557.7%
Contains more Carbs +∞%
Contains more Water +65.9%
Contains more Other +172.2%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Coriander
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 Protein +1066.7%
Contains more Fats +3557.7%
Contains more Carbs +∞%
Contains more Water +65.9%
Contains more Other +172.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Coriander
Coriander
Contains more Monounsaturated Fat +3234.9%
Contains more Polyunsaturated fat +2140%
Contains less Saturated Fat -99.8%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +3234.9%
Contains more Polyunsaturated fat +2140%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Coriander Opinion
Net carbs 0g 0.87g Coriander
Protein 24.85g 2.13g Steak
Fats 19.02g 0.52g Steak
Carbs 0g 3.67g Coriander
Calories 271kcal 23kcal Steak
Sugar 0g 0.87g Steak
Fiber 0g 2.8g Coriander
Calcium 12mg 67mg Coriander
Iron 2.4mg 1.77mg Steak
Magnesium 23mg 26mg Coriander
Phosphorus 163mg 48mg Steak
Potassium 279mg 521mg Coriander
Sodium 58mg 46mg Coriander
Zinc 6.34mg 0.5mg Steak
Copper 0.085mg 0.225mg Coriander
Manganese 0.426mg Coriander
Selenium 31.8µg 0.9µg Steak
Vitamin A 25IU 6748IU Coriander
Vitamin A RAE 7µg 337µg Coriander
Vitamin E 2.5mg Coriander
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.074mg 0.067mg Steak
Vitamin B2 0.301mg 0.162mg Steak
Vitamin B3 5.149mg 1.114mg Steak
Vitamin B5 0.57mg Coriander
Vitamin B6 0.5mg 0.149mg Steak
Folate 6µg 62µg Coriander
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 310µg Coriander
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Cholesterol 78mg 0mg Coriander
Saturated Fat 8.443g 0.014g Coriander
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.275g Steak
Polyunsaturated fat 0.896g 0.04g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Coriander
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
49%
Steak
126%
Coriander
Minerals Daily Need Coverage Score
59%
Steak
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 8.429g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.