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  6. Dried fruit vs. Beefsteak raw

Dried fruit vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the main differences between dried fruit and beefsteak raw?

  • Dried fruit is richer in vitamin A, copper, fiber, and potassium, yet beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than dried fruit.

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

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 MagnesiumMagnesium +28%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +209.9%
Contains more IronIron +33%
Contains more CopperCopper +334.2%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +1259%
Contains more PhosphorusPhosphorus +209.9%
Contains more SeleniumSelenium +1168.2%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +8900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +106.7%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +145.9%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B6Vitamin B6 +279.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Dried fruit Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 2.2µg 27.9µg 47%
Zinc 0.39mg 5.3mg 45%
Protein 3.39g 21.38g 36%
Vitamin B6 0.143mg 0.543mg 31%
Copper 0.343mg 0.079mg 29%
Vitamin E 4.33mg 29%
Fiber 7.3g 0g 29%
Potassium 1162mg 375mg 23%
Cholesterol 0mg 67mg 22%
Carbs 62.64g 0g 21%
Phosphorus 71mg 220mg 21%
Vitamin A 180µg 2µg 20%
Fructose 12.47g 16%
Vitamin B3 2.589mg 5.048mg 15%
Vitamin B5 0.516mg 10%
Manganese 0.235mg 10%
Vitamin B2 0.074mg 0.182mg 8%
Saturated fat 0.017g 1.875g 8%
Iron 2.66mg 2mg 8%
Fats 0.51g 5.36g 7%
Monounsaturated fat 0.074g 2.354g 6%
Vitamin B1 0.015mg 0.075mg 5%
Calories 241kcal 134kcal 5%
Calcium 55mg 5mg 5%
Choline 13.9mg 3%
Magnesium 32mg 25mg 2%
Folate 10µg 3µg 2%
Sodium 10mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 1mg 0mg 1%
Vitamin K 3.1µg 1.5µg 1%
Polyunsaturated fat 0.074g 0.189g 1%
Net carbs 55.34g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Trans fat 0.253g N/A
Tryptophan 0.016mg 0.262mg 0%
Threonine 0.073mg 1.099mg 0%
Isoleucine 0.063mg 1.09mg 0%
Leucine 0.105mg 2.011mg 0%
Lysine 0.083mg 2.247mg 0%
Methionine 0.015mg 0.621mg 0%
Phenylalanine 0.062mg 0.931mg 0%
Valine 0.078mg 1.152mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 OtherOther +678.8%
Contains more ProteinProtein +530.7%
Contains more FatsFats +951%
Contains more WaterWater +136.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.1%
Contains more Mono. FatMonounsaturated fat +3081.1%
Contains more Poly. FatPolyunsaturated fat +155.4%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.