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  6. Prunes vs. Beefsteak raw

Prunes vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between prunes and beefsteak raw

  • Prunes have more vitamin K, fiber, and copper; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, phosphorus, and vitamin B3.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than prunes.
  • The glycemic index of prunes is higher.

Food varieties used in this article are Plums, dried (prunes), uncooked and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Prunes 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.
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +64%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +95.2%
Contains more CopperCopper +255.7%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more IronIron +115.1%
Contains more ZincZinc +1104.5%
Contains more PhosphorusPhosphorus +218.8%
Contains more SeleniumSelenium +9200%

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.
Prunes
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 +1850%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +3866.7%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +168.2%
Contains more Vitamin B6Vitamin B6 +164.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.182mg

All nutrients comparison - raw data values

Nutrient Prunes Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.3µg 27.9µg 50%
Vitamin K 59.5µg 1.5µg 48%
Zinc 0.44mg 5.3mg 44%
Protein 2.18g 21.38g 38%
Fiber 7.1g 0g 28%
Vitamin B6 0.205mg 0.543mg 26%
Copper 0.281mg 0.079mg 22%
Phosphorus 69mg 220mg 22%
Cholesterol 0mg 67mg 22%
Carbs 63.88g 0g 21%
Vitamin B3 1.882mg 5.048mg 20%
Fructose 12.45g 16%
Iron 0.93mg 2mg 13%
Manganese 0.299mg 13%
Potassium 732mg 375mg 11%
Vitamin B5 0.422mg 8%
Saturated fat 0.088g 1.875g 8%
Fats 0.38g 5.36g 8%
Monounsaturated fat 0.053g 2.354g 6%
Calories 240kcal 134kcal 5%
Vitamin A 39µg 2µg 4%
Magnesium 41mg 25mg 4%
Calcium 43mg 5mg 4%
Vitamin E 0.43mg 3%
Vitamin B1 0.051mg 0.075mg 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Sodium 2mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.6mg 0mg 1%
Polyunsaturated fat 0.062g 0.189g 1%
Net carbs 56.78g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 38.13g 0g N/A
Vitamin B2 0.186mg 0.182mg 0%
Folate 4µg 3µg 0%
Trans fat 0.253g N/A
Tryptophan 0.025mg 0.262mg 0%
Threonine 0.049mg 1.099mg 0%
Isoleucine 0.041mg 1.09mg 0%
Leucine 0.066mg 2.011mg 0%
Lysine 0.05mg 2.247mg 0%
Methionine 0.016mg 0.621mg 0%
Phenylalanine 0.052mg 0.931mg 0%
Valine 0.056mg 1.152mg 0%
Histidine 0.027mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +700%
Contains more ProteinProtein +880.7%
Contains more FatsFats +1310.5%
Contains more WaterWater +135.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 -95.3%
Contains more Mono. FatMonounsaturated fat +4341.5%
Contains more Poly. FatPolyunsaturated fat +204.8%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.