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  6. Prunes vs. Rib eye steak

Prunes vs. Rib eye steak — In-Depth Nutrition Comparison

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How are prunes and rib eye steak different?

  • Prunes are richer in vitamin K, fiber, and copper, while rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than prunes.
  • Prunes are lower in saturated fat.
  • Prunes have a higher glycemic index (29) than rib eye steak (0).

Plums, dried (prunes), uncooked and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

Infographic

Prunes vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +181.5%
Contains more CopperCopper +251.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +273.8%
Contains more IronIron +140.9%
Contains more ZincZinc +1243.2%
Contains more PhosphorusPhosphorus +120.3%
Contains more SeleniumSelenium +9800%

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
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +387.5%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin KVitamin K +3618.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B3Vitamin B3 +160.8%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +132.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +383.2%

All nutrients comparison - raw data values

Nutrient Prunes Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.3µg 29.7µg 53%
Zinc 0.44mg 5.91mg 50%
Vitamin K 59.5µg 1.6µg 48%
Saturated fat 0.088g 9.684g 44%
Protein 2.18g 23.69g 43%
Fats 0.38g 21.81g 33%
Fiber 7.1g 0g 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.053g 10.519g 26%
Copper 0.281mg 0.08mg 22%
Carbs 63.88g 0g 21%
Vitamin B6 0.205mg 0.477mg 21%
Vitamin B3 1.882mg 4.908mg 19%
Iron 0.93mg 2.24mg 16%
Fructose 12.45g 16%
Potassium 732mg 260mg 14%
Phosphorus 69mg 152mg 12%
Manganese 0.299mg 0.08mg 10%
Vitamin B2 0.186mg 0.287mg 8%
Choline 10.1mg 48.8mg 7%
Polyunsaturated fat 0.062g 1.027g 6%
Magnesium 41mg 22mg 5%
Vitamin A 39µg 8µg 3%
Calcium 43mg 11mg 3%
Calories 240kcal 291kcal 3%
Vitamin B5 0.422mg 0.536mg 2%
Vitamin B1 0.051mg 0.071mg 2%
Vitamin E 0.43mg 0.1mg 2%
Sodium 2mg 54mg 2%
Starch 5.11g 2%
Vitamin C 0.6mg 0mg 1%
Folate 4µg 6µg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.025mg 0.265mg 0%
Threonine 0.049mg 1.116mg 0%
Isoleucine 0.041mg 1.103mg 0%
Leucine 0.066mg 2.041mg 0%
Lysine 0.05mg 2.269mg 0%
Methionine 0.016mg 0.641mg 0%
Phenylalanine 0.052mg 0.95mg 0%
Valine 0.056mg 1.184mg 0%
Histidine 0.027mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +26300%
Contains more ProteinProtein +986.7%
Contains more FatsFats +5639.5%
Contains more WaterWater +76.2%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +19747.2%
Contains more Poly. FatPolyunsaturated fat +1556.5%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.