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

Prunes vs. Flank steak — In-Depth Nutrition Comparison

Compare

How are prunes and flank steak different?

  • Prunes are higher in vitamin K, fiber, and copper; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than prunes (29).

Plums, dried (prunes), uncooked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Prunes 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.
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +115%
Contains more PotassiumPotassium +115.9%
Contains more CopperCopper +242.7%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +3222.2%
Contains more IronIron +87.1%
Contains more ZincZinc +1013.6%
Contains more PhosphorusPhosphorus +204.3%
Contains more SeleniumSelenium +9700%

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
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 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% 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 +13.2%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin KVitamin K +4150%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +291.2%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +182.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +943.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Prunes Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.3µg 29.4µg 53%
Protein 2.18g 27.66g 51%
Vitamin K 59.5µg 1.4µg 48%
Zinc 0.44mg 4.9mg 41%
Vitamin B3 1.882mg 7.363mg 34%
Vitamin B6 0.205mg 0.579mg 29%
Fiber 7.1g 0g 28%
Cholesterol 0mg 79mg 26%
Copper 0.281mg 0.082mg 22%
Carbs 63.88g 0g 21%
Phosphorus 69mg 210mg 20%
Choline 10.1mg 105.4mg 17%
Fructose 12.45g 16%
Saturated fat 0.088g 3.395g 15%
Manganese 0.299mg 0.009mg 13%
Potassium 732mg 339mg 12%
Fats 0.38g 8.23g 12%
Iron 0.93mg 1.74mg 10%
Monounsaturated fat 0.053g 3.317g 8%
Magnesium 41mg 23mg 4%
Vitamin A 39µg 0µg 4%
Vitamin B2 0.186mg 0.133mg 4%
Polyunsaturated fat 0.062g 0.322g 2%
Calories 240kcal 192kcal 2%
Vitamin B5 0.422mg 0.545mg 2%
Calcium 43mg 20mg 2%
Vitamin B1 0.051mg 0.075mg 2%
Starch 5.11g 2%
Sodium 2mg 56mg 2%
Folate 4µg 9µg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Vitamin E 0.43mg 0.38mg 0%
Tryptophan 0.025mg 0.182mg 0%
Threonine 0.049mg 1.105mg 0%
Isoleucine 0.041mg 1.259mg 0%
Leucine 0.066mg 2.201mg 0%
Lysine 0.05mg 2.338mg 0%
Methionine 0.016mg 0.72mg 0%
Phenylalanine 0.052mg 1.093mg 0%
Valine 0.056mg 1.372mg 0%
Histidine 0.027mg 0.883mg 0%

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
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 +-4500%
Contains more ProteinProtein +1168.8%
Contains more FatsFats +2065.8%
Contains more WaterWater +107.5%

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
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 -97.4%
Contains more Mono. FatMonounsaturated fat +6158.5%
Contains more Poly. FatPolyunsaturated fat +419.4%

People also compare

Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.