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  6. Passion fruit vs. Beefsteak raw

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

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A recap on the differences between passion fruit and beefsteak raw

  • Passion fruit has more fiber, vitamin C, and vitamin A; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than passion fruit.
  • The glycemic index of passion fruit is higher.

Food varieties used in this article are Passion-fruit, (granadilla), purple, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Passion 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
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 +16%
Contains more CalciumCalcium +140%
Contains less SodiumSodium -49.1%
Contains more IronIron +25%
Contains more ZincZinc +5200%
Contains more PhosphorusPhosphorus +223.5%
Contains more SeleniumSelenium +4550%
~equal in Potassium ~375mg
~equal in Copper ~0.079mg
~equal in Manganese ~mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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 +3100%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +366.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B6Vitamin B6 +443%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +114.3%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Passion fruit Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.6µg 27.9µg 50%
Zinc 0.1mg 5.3mg 47%
Fiber 10.4g 0g 42%
Protein 2.2g 21.38g 38%
Vitamin B6 0.1mg 0.543mg 34%
Vitamin C 30mg 0mg 33%
Vitamin B3 1.5mg 5.048mg 22%
Phosphorus 68mg 220mg 22%
Cholesterol 0mg 67mg 22%
Carbs 23.38g 0g 8%
Saturated fat 0.059g 1.875g 8%
Vitamin A 64µg 2µg 7%
Fats 0.7g 5.36g 7%
Monounsaturated fat 0.086g 2.354g 6%
Vitamin B1 0mg 0.075mg 6%
Iron 1.6mg 2mg 5%
Vitamin B2 0.13mg 0.182mg 4%
Folate 14µg 3µg 3%
Calories 97kcal 134kcal 2%
Vitamin D 0µg 0.1µg 1%
Calcium 12mg 5mg 1%
Choline 7.6mg 1%
Magnesium 29mg 25mg 1%
Vitamin K 0.7µg 1.5µg 1%
Polyunsaturated fat 0.411g 0.189g 1%
Potassium 348mg 375mg 1%
Copper 0.086mg 0.079mg 1%
Sodium 28mg 55mg 1%
Net carbs 12.98g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 11.2g 0g N/A
Vitamin E 0.02mg 0%
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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 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 +139.4%
Contains more ProteinProtein +871.8%
Contains more FatsFats +665.7%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 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 -96.9%
Contains more Poly. FatPolyunsaturated fat +117.5%
Contains more Mono. FatMonounsaturated fat +2637.2%

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.