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Prunes vs. Chuck steak — In-Depth Nutrition Comparison

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Differences between prunes and chuck steak

  • Prunes are higher in vitamin K, fiber, and copper; however, chuck steak is richer in vitamin B12, zinc, selenium, iron, and phosphorus.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Prunes have less saturated fat.
  • Chuck steak has a lower glycemic index (0) than prunes (29).

The food types used in this comparison are Plums, dried (prunes), uncooked and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Prunes vs Chuck 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.
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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +125.2%
Contains more CopperCopper +264.9%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +2391.7%
Contains more IronIron +163.4%
Contains more ZincZinc +1872.7%
Contains more PhosphorusPhosphorus +179.7%
Contains more SeleniumSelenium +9066.7%

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
4
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% 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 +457.1%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin KVitamin K +3618.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B5Vitamin B5 +78.2%
Contains more Vitamin B6Vitamin B6 +82%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +682.2%
~equal in Vitamin B2 ~0.191mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +1550%
Contains more ProteinProtein +1045.9%
Contains more FatsFats +5068.4%
Contains more WaterWater +78.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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%
Contains more Mono. FatMonounsaturated fat +17743.4%
Contains more Poly. FatPolyunsaturated fat +1206.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.44mg 8.68mg 75%
Selenium 0.3µg 27.5µg 49%
Vitamin K 59.5µg 1.6µg 48%
Protein 2.18g 24.98g 46%
Saturated fat 0.088g 8.66g 39%
Fats 0.38g 19.64g 30%
Cholesterol 0mg 87mg 29%
Fiber 7.1g 0g 28%
Monounsaturated fat 0.053g 9.457g 24%
Copper 0.281mg 0.077mg 23%
Carbs 63.88g 0g 21%
Iron 0.93mg 2.45mg 19%
Phosphorus 69mg 193mg 18%
Vitamin B3 1.882mg 4.663mg 17%
Fructose 12.45g 16%
Choline 10.1mg 79mg 13%
Vitamin B6 0.205mg 0.373mg 13%
Potassium 732mg 325mg 12%
Manganese 0.299mg 0.012mg 12%
Vitamin B5 0.422mg 0.752mg 7%
Magnesium 41mg 22mg 5%
Polyunsaturated fat 0.062g 0.81g 5%
Vitamin A 39µg 7µg 4%
Calcium 43mg 16mg 3%
Sodium 2mg 71mg 3%
Calories 240kcal 277kcal 2%
Starch 5.11g 2%
Vitamin E 0.43mg 0.1mg 2%
Vitamin C 0.6mg 0mg 1%
Vitamin D 0µg 0.1µg 1%
Folate 4µg 6µg 1%
Vitamin D 0IU 5IU 1%
Vitamin B1 0.051mg 0.066mg 1%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Vitamin B2 0.186mg 0.191mg 0%
Trans fat 1.287g N/A
Tryptophan 0.025mg 0.281mg 0%
Threonine 0.049mg 1.099mg 0%
Isoleucine 0.041mg 1.062mg 0%
Leucine 0.066mg 2.009mg 0%
Lysine 0.05mg 2.184mg 0%
Methionine 0.016mg 0.709mg 0%
Phenylalanine 0.052mg 0.951mg 0%
Valine 0.056mg 1.129mg 0%
Histidine 0.027mg 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 0g 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Prunes
55%
Chuck steak
Minerals Daily Need Coverage Score
32%
Prunes
65%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 8.572g)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.

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. 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.