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  6. Beefsteak raw vs. Prunes

Beefsteak raw vs. Prunes — In-Depth Nutrition Comparison

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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 are higher in vitamin K, fiber, and copper.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than prunes.
  • The glycemic index of prunes is higher.

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.
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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +115.1%
Contains more ZincZinc +1104.5%
Contains more PhosphorusPhosphorus +218.8%
Contains more SeleniumSelenium +9200%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +95.2%
Contains more CopperCopper +255.7%
Contains less SodiumSodium -96.4%

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%
Prunes
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +168.2%
Contains more Vitamin B6Vitamin B6 +164.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin KVitamin K +3866.7%
Contains more FolateFolate +33.3%
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Prunes DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.3µg 50%
Vitamin K 1.5µg 59.5µg 48%
Zinc 5.3mg 0.44mg 44%
Protein 21.38g 2.18g 38%
Fiber 0g 7.1g 28%
Vitamin B6 0.543mg 0.205mg 26%
Copper 0.079mg 0.281mg 22%
Phosphorus 220mg 69mg 22%
Cholesterol 67mg 0mg 22%
Carbs 0g 63.88g 21%
Vitamin B3 5.048mg 1.882mg 20%
Fructose 12.45g 16%
Iron 2mg 0.93mg 13%
Manganese 0.299mg 13%
Potassium 375mg 732mg 11%
Vitamin B5 0.422mg 8%
Saturated fat 1.875g 0.088g 8%
Fats 5.36g 0.38g 8%
Monounsaturated fat 2.354g 0.053g 6%
Calories 134kcal 240kcal 5%
Vitamin A 2µg 39µg 4%
Magnesium 25mg 41mg 4%
Calcium 5mg 43mg 4%
Vitamin E 0.43mg 3%
Vitamin B1 0.075mg 0.051mg 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Sodium 55mg 2mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0mg 0.6mg 1%
Polyunsaturated fat 0.189g 0.062g 1%
Net carbs 0g 56.78g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 38.13g N/A
Vitamin B2 0.182mg 0.186mg 0%
Folate 3µg 4µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.025mg 0%
Threonine 1.099mg 0.049mg 0%
Isoleucine 1.09mg 0.041mg 0%
Leucine 2.011mg 0.066mg 0%
Lysine 2.247mg 0.05mg 0%
Methionine 0.621mg 0.016mg 0%
Phenylalanine 0.931mg 0.052mg 0%
Valine 1.152mg 0.056mg 0%
Histidine 0.868mg 0.027mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g 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
Prunes
Prunes
2
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 ProteinProtein +880.7%
Contains more FatsFats +1310.5%
Contains more WaterWater +135.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +700%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +4341.5%
Contains more Poly. FatPolyunsaturated fat +204.8%
Contains less Sat. FatSaturated fat -95.3%

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.