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  6. Beefsteak raw vs. Plantain raw

Beefsteak raw vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between beefsteak raw and plantain raw

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and iron, while plantain raw has more vitamin A and vitamin C.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of plantain raw is 37.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Plantains, raw.

Infographic

Beefsteak raw vs Plantain 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +66.7%
Contains more IronIron +233.3%
Contains more ZincZinc +3685.7%
Contains more PhosphorusPhosphorus +547.1%
Contains more SeleniumSelenium +1760%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +33.1%
Contains less SodiumSodium -92.7%
~equal in Copper ~0.081mg
~equal in Manganese ~mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B2Vitamin B2 +237%
Contains more Vitamin B3Vitamin B3 +635.9%
Contains more Vitamin B6Vitamin B6 +81.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +114.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more FolateFolate +633.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Plantain raw DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 1.5µg 48%
Zinc 5.3mg 0.14mg 47%
Protein 21.38g 1.3g 40%
Vitamin B3 5.048mg 0.686mg 27%
Phosphorus 220mg 34mg 27%
Cholesterol 67mg 0mg 22%
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.543mg 0.299mg 19%
Iron 2mg 0.6mg 18%
Carbs 0g 31.89g 11%
Vitamin B2 0.182mg 0.054mg 10%
Fiber 0g 2.3g 9%
Saturated fat 1.875g 0.143g 8%
Fats 5.36g 0.37g 8%
Vitamin A 2µg 56µg 6%
Monounsaturated fat 2.354g 0.032g 6%
Folate 3µg 22µg 5%
Vitamin B5 0.26mg 5%
Potassium 375mg 499mg 4%
Magnesium 25mg 37mg 3%
Choline 13.5mg 2%
Sodium 55mg 4mg 2%
Vitamin B1 0.075mg 0.052mg 2%
Vitamin K 1.5µg 0.7µg 1%
Polyunsaturated fat 0.189g 0.069g 1%
Calories 134kcal 122kcal 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.14mg 1%
Net carbs 0g 29.59g N/A
Vitamin D 3IU 0IU 0%
Calcium 5mg 3mg 0%
Sugar 0g 15g N/A
Copper 0.079mg 0.081mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.015mg 0%
Threonine 1.099mg 0.034mg 0%
Isoleucine 1.09mg 0.036mg 0%
Leucine 2.011mg 0.059mg 0%
Lysine 2.247mg 0.06mg 0%
Methionine 0.621mg 0.017mg 0%
Phenylalanine 0.931mg 0.044mg 0%
Valine 1.152mg 0.046mg 0%
Histidine 0.868mg 0.064mg 0%
Omega-3 - DPA 0.008g 0g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1544.6%
Contains more FatsFats +1348.6%
Contains more WaterWater +11.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +251.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +7256.3%
Contains more Poly. FatPolyunsaturated fat +173.9%
Contains less Sat. FatSaturated fat -92.4%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.