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  6. Steak vs. Plantain raw

Steak vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between steak and plantain raw

  • Steak is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and vitamin B2, yet plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Steak has a lower glycemic index than plantain raw.

Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Plantains, raw.

Infographic

Steak vs Plantain 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.
Steak
Steak
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +300%
Contains more IronIron +300%
Contains more ZincZinc +4428.6%
Contains more PhosphorusPhosphorus +379.4%
Contains more SeleniumSelenium +2020%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +78.9%
Contains less SodiumSodium -93.1%
~equal in Copper ~0.081mg
~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.
Steak
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%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +457.4%
Contains more Vitamin B3Vitamin B3 +650.6%
Contains more Vitamin B6Vitamin B6 +67.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +128.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +700%
Contains more FolateFolate +266.7%

All nutrients comparison - raw data values

Nutrient Steak Plantain raw DV% diff.
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0.14mg 56%
Selenium 31.8µg 1.5µg 55%
Protein 24.85g 1.3g 47%
Saturated fat 8.443g 0.143g 38%
Fats 19.02g 0.37g 29%
Vitamin B3 5.149mg 0.686mg 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.032g 23%
Iron 2.4mg 0.6mg 23%
Vitamin C 0mg 18.4mg 20%
Vitamin B2 0.301mg 0.054mg 19%
Phosphorus 163mg 34mg 18%
Vitamin B6 0.5mg 0.299mg 15%
Carbs 0g 31.89g 11%
Fiber 0g 2.3g 9%
Calories 271kcal 122kcal 7%
Polyunsaturated fat 0.896g 0.069g 6%
Potassium 279mg 499mg 6%
Vitamin A 7µg 56µg 5%
Vitamin B5 0.26mg 5%
Folate 6µg 22µg 4%
Magnesium 23mg 37mg 3%
Sodium 58mg 4mg 2%
Choline 13.5mg 2%
Vitamin B1 0.074mg 0.052mg 2%
Vitamin K 1.6µg 0.7µg 1%
Vitamin D 6IU 0IU 1%
Calcium 12mg 3mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.14mg 1%
Net carbs 0g 29.59g N/A
Sugar 0g 15g N/A
Copper 0.085mg 0.081mg 0%
Tryptophan 0.278mg 0.015mg 0%
Threonine 1.171mg 0.034mg 0%
Isoleucine 1.157mg 0.036mg 0%
Leucine 2.142mg 0.059mg 0%
Lysine 2.38mg 0.06mg 0%
Methionine 0.672mg 0.017mg 0%
Phenylalanine 0.997mg 0.044mg 0%
Valine 1.242mg 0.046mg 0%
Histidine 0.931mg 0.064mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1811.5%
Contains more FatsFats +5040.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.4%
Contains more OtherOther +114.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +28559.4%
Contains more Poly. FatPolyunsaturated fat +1198.6%
Contains less Sat. FatSaturated fat -98.3%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.