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  6. Steak vs. Dried fruit

Steak vs. Dried fruit — In-Depth Nutrition Comparison

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How are Steak and Dried fruit different?

  • Steak is higher in Vitamin B12, Zinc, Selenium, and Vitamin B6, however, Dried fruit is richer in Fiber, Copper, Potassium, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Steak is 92% higher.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Steak vs Dried fruit 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
3
:
7
Dried fruit
Dried fruit
Contains more Phosphorus +129.6%
Contains more Zinc +1525.6%
Contains more Selenium +1345.5%
Contains more Calcium +358.3%
Contains more Iron +10.8%
Contains more Magnesium +39.1%
Contains more Potassium +316.5%
Contains less Sodium -82.8%
Contains more Copper +303.5%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Phosphorus +129.6%
Contains more Zinc +1525.6%
Contains more Selenium +1345.5%
Contains more Calcium +358.3%
Contains more Iron +10.8%
Contains more Magnesium +39.1%
Contains more Potassium +316.5%
Contains less Sodium -82.8%
Contains more Copper +303.5%

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
6
:
6
Dried fruit
Dried fruit
Contains more Vitamin D +∞%
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +306.8%
Contains more Vitamin B3 +98.9%
Contains more Vitamin B6 +249.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +14316%
Contains more Vitamin C +∞%
Contains more Folate +66.7%
Contains more Vitamin K +93.8%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +306.8%
Contains more Vitamin B3 +98.9%
Contains more Vitamin B6 +249.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +14316%
Contains more Vitamin C +∞%
Contains more Folate +66.7%
Contains more Vitamin K +93.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Dried fruit
Dried fruit
Contains more Protein +633%
Contains more Fats +3629.4%
Contains more Water +80%
Contains more Carbs +∞%
Contains more Other +375.9%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +633%
Contains more Fats +3629.4%
Contains more Water +80%
Contains more Carbs +∞%
Contains more Other +375.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +12293.2%
Contains more Polyunsaturated fat +1110.8%
Contains less Saturated Fat -99.8%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +12293.2%
Contains more Polyunsaturated fat +1110.8%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Dried fruit Opinion
Net carbs 0g 55.34g Dried fruit
Protein 24.85g 3.39g Steak
Fats 19.02g 0.51g Steak
Carbs 0g 62.64g Dried fruit
Calories 271kcal 241kcal Steak
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0g 53.44g Steak
Fiber 0g 7.3g Dried fruit
Calcium 12mg 55mg Dried fruit
Iron 2.4mg 2.66mg Dried fruit
Magnesium 23mg 32mg Dried fruit
Phosphorus 163mg 71mg Steak
Potassium 279mg 1162mg Dried fruit
Sodium 58mg 10mg Dried fruit
Zinc 6.34mg 0.39mg Steak
Copper 0.085mg 0.343mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 31.8µg 2.2µg Steak
Vitamin A 25IU 3604IU Dried fruit
Vitamin A RAE 7µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.074mg 0.015mg Steak
Vitamin B2 0.301mg 0.074mg Steak
Vitamin B3 5.149mg 2.589mg Steak
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.5mg 0.143mg Steak
Folate 6µg 10µg Dried fruit
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 3.1µg Dried fruit
Tryptophan 0.278mg 0.016mg Steak
Threonine 1.171mg 0.073mg Steak
Isoleucine 1.157mg 0.063mg Steak
Leucine 2.142mg 0.105mg Steak
Lysine 2.38mg 0.083mg Steak
Methionine 0.672mg 0.015mg Steak
Phenylalanine 0.997mg 0.062mg Steak
Valine 1.242mg 0.078mg Steak
Histidine 0.931mg 0.047mg Steak
Cholesterol 78mg 0mg Dried fruit
Saturated Fat 8.443g 0.017g Dried fruit
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.074g Steak
Polyunsaturated fat 0.896g 0.074g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
49%
Steak
38%
Dried fruit
Minerals Daily Need Coverage Score
59%
Steak
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 8.426g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
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.
Which food is richer in vitamins?
?
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.