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Passion fruit vs. Steak — In-Depth Nutrition Comparison

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How are passion fruit and steak different?

  • Passion fruit is richer in fiber, vitamin C, and vitamin A, while steak is higher in vitamin B12, zinc, selenium, vitamin B6, and vitamin B3.
  • Steak covers your daily need for vitamin B12, 92% more than passion fruit.
  • Passion fruit is lower in saturated fat.
  • Passion fruit has a higher glycemic index (16) than steak (0).

Passion-fruit, (granadilla), purple, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Passion fruit vs Steak infographic
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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%
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +24.7%
Contains less SodiumSodium -51.7%
Contains more IronIron +50%
Contains more ZincZinc +6240%
Contains more PhosphorusPhosphorus +139.7%
Contains more SeleniumSelenium +5200%
~equal in Calcium ~12mg
~equal in Copper ~0.085mg
~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%
Steak
7
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +814.3%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +131.5%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +128.6%
~equal in Vitamin B5 ~mg

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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.2%
Contains more OtherOther +46.3%
Contains more ProteinProtein +1029.5%
Contains more FatsFats +2617.1%

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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +10564%
Contains more Poly. FatPolyunsaturated fat +118%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Passion fruit Steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Zinc 0.1mg 6.34mg 57%
Selenium 0.6µg 31.8µg 57%
Protein 2.2g 24.85g 45%
Fiber 10.4g 0g 42%
Saturated fat 0.059g 8.443g 38%
Vitamin C 30mg 0mg 33%
Vitamin B6 0.1mg 0.5mg 31%
Fats 0.7g 19.02g 28%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.086g 9.171g 23%
Vitamin B3 1.5mg 5.149mg 23%
Phosphorus 68mg 163mg 14%
Vitamin B2 0.13mg 0.301mg 13%
Iron 1.6mg 2.4mg 10%
Calories 97kcal 271kcal 9%
Carbs 23.38g 0g 8%
Vitamin B1 0mg 0.074mg 6%
Vitamin A 64µg 7µg 6%
Polyunsaturated fat 0.411g 0.896g 3%
Folate 14µg 6µg 2%
Potassium 348mg 279mg 2%
Vitamin D 0µg 0.1µg 1%
Sodium 28mg 58mg 1%
Vitamin D 0IU 6IU 1%
Choline 7.6mg 1%
Magnesium 29mg 23mg 1%
Vitamin K 0.7µg 1.6µg 1%
Net carbs 12.98g 0g N/A
Calcium 12mg 12mg 0%
Sugar 11.2g 0g N/A
Copper 0.086mg 0.085mg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Passion fruit
45%
Steak
Minerals Daily Need Coverage Score
18%
Passion fruit
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 11.2g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 8.384g)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.