Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Flank steak

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

Compare

Significant differences between dried fruit and flank steak

  • Dried fruit has more vitamin A, fiber, copper, and vitamin E; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Dried fruit covers your daily vitamin A needs 72% more than flank steak.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Dried fruit vs Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +242.8%
Contains more IronIron +52.9%
Contains more CopperCopper +318.3%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +2511.1%
Contains more ZincZinc +1156.4%
Contains more PhosphorusPhosphorus +195.8%
Contains more SeleniumSelenium +1236.4%

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 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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1039.5%
Contains more Vitamin KVitamin K +121.4%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +79.7%
Contains more Vitamin B3Vitamin B3 +184.4%
Contains more Vitamin B6Vitamin B6 +304.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +658.3%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Dried fruit Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 2.2µg 29.4µg 49%
Protein 3.39g 27.66g 49%
Zinc 0.39mg 4.9mg 41%
Vitamin B6 0.143mg 0.579mg 34%
Vitamin B3 2.589mg 7.363mg 30%
Copper 0.343mg 0.082mg 29%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.38mg 26%
Cholesterol 0mg 79mg 26%
Potassium 1162mg 339mg 24%
Carbs 62.64g 0g 21%
Vitamin A 180µg 0µg 20%
Phosphorus 71mg 210mg 20%
Choline 13.9mg 105.4mg 17%
Fructose 12.47g 16%
Saturated fat 0.017g 3.395g 15%
Iron 2.66mg 1.74mg 12%
Fats 0.51g 8.23g 12%
Manganese 0.235mg 0.009mg 10%
Monounsaturated fat 0.074g 3.317g 8%
Vitamin B2 0.074mg 0.133mg 5%
Vitamin B1 0.015mg 0.075mg 5%
Calcium 55mg 20mg 4%
Sodium 10mg 56mg 2%
Magnesium 32mg 23mg 2%
Polyunsaturated fat 0.074g 0.322g 2%
Calories 241kcal 192kcal 2%
Vitamin C 1mg 0mg 1%
Vitamin K 3.1µg 1.4µg 1%
Vitamin B5 0.516mg 0.545mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Folate 10µg 9µg 0%
Tryptophan 0.016mg 0.182mg 0%
Threonine 0.073mg 1.105mg 0%
Isoleucine 0.063mg 1.259mg 0%
Leucine 0.105mg 2.201mg 0%
Lysine 0.083mg 2.338mg 0%
Methionine 0.015mg 0.72mg 0%
Phenylalanine 0.062mg 1.093mg 0%
Valine 0.078mg 1.372mg 0%
Histidine 0.047mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4383.3%
Contains more ProteinProtein +715.9%
Contains more FatsFats +1513.7%
Contains more WaterWater +107.7%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +4382.4%
Contains more Poly. FatPolyunsaturated fat +335.1%

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.