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  6. Beefsteak raw vs. Kiwi

Beefsteak raw vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and kiwi

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron; however, kiwi has more vitamin C and vitamin K.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Kiwi has a higher glycemic index than beefsteak raw.

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

Infographic

Beefsteak raw vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +20.2%
Contains more IronIron +545.2%
Contains more ZincZinc +3685.7%
Contains more PhosphorusPhosphorus +547.1%
Contains more SeleniumSelenium +13850%
Contains more CalciumCalcium +580%
Contains more CopperCopper +64.6%
Contains less SodiumSodium -94.5%

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%
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +628%
Contains more Vitamin B3Vitamin B3 +1380.4%
Contains more Vitamin B6Vitamin B6 +761.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +2586.7%
Contains more FolateFolate +733.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Kiwi DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin C 0mg 92.7mg 103%
Selenium 27.9µg 0.2µg 50%
Zinc 5.3mg 0.14mg 47%
Protein 21.38g 1.14g 40%
Vitamin B6 0.543mg 0.063mg 37%
Vitamin K 1.5µg 40.3µg 32%
Vitamin B3 5.048mg 0.341mg 29%
Phosphorus 220mg 34mg 27%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.31mg 21%
Vitamin B2 0.182mg 0.025mg 12%
Fiber 0g 3g 12%
Vitamin E 1.46mg 10%
Saturated fat 1.875g 0.029g 8%
Fats 5.36g 0.52g 7%
Folate 3µg 25µg 6%
Copper 0.079mg 0.13mg 6%
Monounsaturated fat 2.354g 0.047g 6%
Carbs 0g 14.66g 5%
Fructose 4.35g 5%
Vitamin B5 0.183mg 4%
Calories 134kcal 61kcal 4%
Vitamin B1 0.075mg 0.027mg 4%
Manganese 0.098mg 4%
Calcium 5mg 34mg 3%
Sodium 55mg 3mg 2%
Potassium 375mg 312mg 2%
Magnesium 25mg 17mg 2%
Vitamin D 0.1µg 0µg 1%
Choline 7.8mg 1%
Polyunsaturated fat 0.189g 0.287g 1%
Net carbs 0g 11.66g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 8.99g N/A
Vitamin A 2µg 4µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.015mg 0%
Threonine 1.099mg 0.047mg 0%
Isoleucine 1.09mg 0.051mg 0%
Leucine 2.011mg 0.066mg 0%
Lysine 2.247mg 0.061mg 0%
Methionine 0.621mg 0.024mg 0%
Phenylalanine 0.931mg 0.044mg 0%
Valine 1.152mg 0.057mg 0%
Histidine 0.868mg 0.027mg 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
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1775.4%
Contains more FatsFats +930.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
Contains more OtherOther +84.8%

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
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +4908.5%
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +51.9%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.