Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beefsteak raw
  5. Compare
  6. Beefsteak raw vs. Prunes

Beefsteak raw vs. Prunes — In-Depth Nutrition Comparison

Compare

A recap on differences between Beefsteak raw and Prunes

  • Beefsteak raw has more Vitamin B12, Selenium, Zinc, Vitamin B6, Phosphorus, and Vitamin B3, however, Prunes is higher in Vitamin K, Fiber, and Copper.
  • Beefsteak raw covers your daily Vitamin B12 needs 112% more than Prunes.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Plums, dried (prunes), uncooked.

Infographic

Beefsteak raw vs Prunes 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.
Beefsteak raw
Beefsteak raw
4
:
6
Prunes
Prunes
Contains more Iron +115.1%
Contains more Phosphorus +218.8%
Contains more Zinc +1104.5%
Contains more Selenium +9200%
Contains more Calcium +760%
Contains more Magnesium +64%
Contains more Potassium +95.2%
Contains less Sodium -96.4%
Contains more Copper +255.7%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +115.1%
Contains more Phosphorus +218.8%
Contains more Zinc +1104.5%
Contains more Selenium +9200%
Contains more Calcium +760%
Contains more Magnesium +64%
Contains more Potassium +95.2%
Contains less Sodium -96.4%
Contains more Copper +255.7%

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.
Beefsteak raw
Beefsteak raw
5
:
7
Prunes
Prunes
Contains more Vitamin D +∞%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B6 +164.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +12916.7%
Contains more Vitamin C +∞%
Contains more Folate +33.3%
Contains more Vitamin K +3866.7%
Equal in Vitamin B2 - 0.186
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B6 +164.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +12916.7%
Contains more Vitamin C +∞%
Contains more Folate +33.3%
Contains more Vitamin K +3866.7%
Equal in Vitamin B2 - 0.186

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
3
:
2
Prunes
Prunes
Contains more Protein +880.7%
Contains more Fats +1310.5%
Contains more Water +135.9%
Contains more Carbs +∞%
Contains more Other +700%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +880.7%
Contains more Fats +1310.5%
Contains more Water +135.9%
Contains more Carbs +∞%
Contains more Other +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +4341.5%
Contains more Polyunsaturated fat +204.8%
Contains less Saturated Fat -95.3%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +4341.5%
Contains more Polyunsaturated fat +204.8%
Contains less Saturated Fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Prunes Opinion
Net carbs 0g 56.78g Prunes
Protein 21.38g 2.18g Beefsteak raw
Fats 5.36g 0.38g Beefsteak raw
Carbs 0g 63.88g Prunes
Calories 134kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 0g 38.13g Beefsteak raw
Fiber 0g 7.1g Prunes
Calcium 5mg 43mg Prunes
Iron 2mg 0.93mg Beefsteak raw
Magnesium 25mg 41mg Prunes
Phosphorus 220mg 69mg Beefsteak raw
Potassium 375mg 732mg Prunes
Sodium 55mg 2mg Prunes
Zinc 5.3mg 0.44mg Beefsteak raw
Copper 0.079mg 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 27.9µg 0.3µg Beefsteak raw
Vitamin A 6IU 781IU Prunes
Vitamin A RAE 2µg 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin D 3IU 0IU Beefsteak raw
Vitamin D 0.1µg 0µg Beefsteak raw
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.075mg 0.051mg Beefsteak raw
Vitamin B2 0.182mg 0.186mg Prunes
Vitamin B3 5.048mg 1.882mg Beefsteak raw
Vitamin B5 0.422mg Prunes
Vitamin B6 0.543mg 0.205mg Beefsteak raw
Folate 3µg 4µg Prunes
Vitamin B12 2.69µg 0µg Beefsteak raw
Vitamin K 1.5µg 59.5µg Prunes
Tryptophan 0.262mg 0.025mg Beefsteak raw
Threonine 1.099mg 0.049mg Beefsteak raw
Isoleucine 1.09mg 0.041mg Beefsteak raw
Leucine 2.011mg 0.066mg Beefsteak raw
Lysine 2.247mg 0.05mg Beefsteak raw
Methionine 0.621mg 0.016mg Beefsteak raw
Phenylalanine 0.931mg 0.052mg Beefsteak raw
Valine 1.152mg 0.056mg Beefsteak raw
Histidine 0.868mg 0.027mg Beefsteak raw
Cholesterol 67mg 0mg Prunes
Trans Fat 0.253g Prunes
Saturated Fat 1.875g 0.088g Prunes
Omega-3 - DPA 0.008g 0g Beefsteak raw
Monounsaturated Fat 2.354g 0.053g Beefsteak raw
Polyunsaturated fat 0.189g 0.062g Beefsteak raw
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g 0g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
52%
Beefsteak raw
31%
Prunes
Minerals Daily Need Coverage Score
55%
Beefsteak raw
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 1.787g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 29)
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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.