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  6. Blackberry vs. Beefsteak raw

Blackberry vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the main differences between blackberries and beefsteak raw?

  • Blackberries are richer in vitamin C and fiber, yet beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, phosphorus, vitamin B3, and iron.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than blackberries.

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

Infographic

Blackberry vs Beefsteak 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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%
Contains more CalciumCalcium +480%
Contains more CopperCopper +108.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +131.5%
Contains more IronIron +222.6%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +6875%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1220%
Contains more FolateFolate +733.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +681.4%
Contains more Vitamin B6Vitamin B6 +1710%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Blackberry Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.4µg 27.9µg 50%
Zinc 0.53mg 5.3mg 43%
Protein 1.39g 21.38g 40%
Vitamin B6 0.03mg 0.543mg 39%
Manganese 0.646mg 28%
Vitamin B3 0.646mg 5.048mg 28%
Phosphorus 22mg 220mg 28%
Vitamin C 21mg 0mg 23%
Cholesterol 0mg 67mg 22%
Fiber 5.3g 0g 21%
Iron 0.62mg 2mg 17%
Vitamin K 19.8µg 1.5µg 15%
Vitamin B2 0.026mg 0.182mg 12%
Copper 0.165mg 0.079mg 10%
Saturated fat 0.014g 1.875g 8%
Vitamin E 1.17mg 8%
Fats 0.49g 5.36g 7%
Potassium 162mg 375mg 6%
Folate 25µg 3µg 6%
Vitamin B5 0.276mg 6%
Monounsaturated fat 0.047g 2.354g 6%
Calories 43kcal 134kcal 5%
Vitamin B1 0.02mg 0.075mg 5%
Fructose 2.4g 3%
Carbs 9.61g 0g 3%
Sodium 1mg 55mg 2%
Calcium 29mg 5mg 2%
Choline 8.5mg 2%
Vitamin A 11µg 2µg 1%
Magnesium 20mg 25mg 1%
Polyunsaturated fat 0.28g 0.189g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.31g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 4.88g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0g 0.008g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.9%
Contains more ProteinProtein +1438.1%
Contains more FatsFats +993.9%
~equal in Other ~0.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +48.1%
Contains more Mono. FatMonounsaturated fat +4908.5%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.