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  6. Dried fruit vs. Chuck steak

Dried fruit vs. Chuck steak — In-Depth Nutrition Comparison

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Important differences between dried fruit and chuck steak

  • Dried fruit has more vitamin A, copper, fiber, vitamin E, and potassium; however, chuck steak is richer in vitamin B12, zinc, and selenium.
  • Chuck steak's daily need coverage for vitamin B12 is 126% more.
  • Dried fruit contains less saturated fat.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of chuck steak is 0.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Dried fruit vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +257.5%
Contains more CopperCopper +345.5%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +1858.3%
Contains more ZincZinc +2125.6%
Contains more PhosphorusPhosphorus +171.8%
Contains more SeleniumSelenium +1150%
~equal in Iron ~2.45mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2471.4%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin KVitamin K +93.8%
Contains more FolateFolate +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +158.1%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +160.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +468.3%

All nutrients comparison - raw data values

Nutrient Dried fruit Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.39mg 8.68mg 75%
Selenium 2.2µg 27.5µg 46%
Protein 3.39g 24.98g 43%
Saturated fat 0.017g 8.66g 39%
Copper 0.343mg 0.077mg 30%
Fiber 7.3g 0g 29%
Cholesterol 0mg 87mg 29%
Fats 0.51g 19.64g 29%
Vitamin E 4.33mg 0.1mg 28%
Potassium 1162mg 325mg 25%
Monounsaturated fat 0.074g 9.457g 23%
Carbs 62.64g 0g 21%
Vitamin A 180µg 7µg 19%
Vitamin B6 0.143mg 0.373mg 18%
Phosphorus 71mg 193mg 17%
Fructose 12.47g 16%
Vitamin B3 2.589mg 4.663mg 13%
Choline 13.9mg 79mg 12%
Manganese 0.235mg 0.012mg 10%
Vitamin B2 0.074mg 0.191mg 9%
Polyunsaturated fat 0.074g 0.81g 5%
Vitamin B5 0.516mg 0.752mg 5%
Calcium 55mg 16mg 4%
Vitamin B1 0.015mg 0.066mg 4%
Sodium 10mg 71mg 3%
Iron 2.66mg 2.45mg 3%
Calories 241kcal 277kcal 2%
Magnesium 32mg 22mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 1mg 0mg 1%
Vitamin K 3.1µg 1.6µg 1%
Folate 10µg 6µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Trans fat 1.287g N/A
Tryptophan 0.016mg 0.281mg 0%
Threonine 0.073mg 1.099mg 0%
Isoleucine 0.063mg 1.062mg 0%
Leucine 0.105mg 2.009mg 0%
Lysine 0.083mg 2.184mg 0%
Methionine 0.015mg 0.709mg 0%
Phenylalanine 0.062mg 0.951mg 0%
Valine 0.078mg 1.129mg 0%
Histidine 0.047mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1506.3%
Contains more ProteinProtein +636.9%
Contains more FatsFats +3751%
Contains more WaterWater +78.8%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +12679.7%
Contains more Poly. FatPolyunsaturated fat +994.6%

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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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.