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Steak vs. Passion fruit — In-Depth Nutrition Comparison

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How are steak and passion fruit different?

  • Steak is richer in vitamin B12, zinc, selenium, vitamin B6, and vitamin B3, while passion fruit is higher in fiber, vitamin C, and vitamin A.
  • Steak covers your daily need for vitamin B12, 92% more than passion fruit.
  • Passion fruit has a higher glycemic index (16) than steak (0).

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Steak vs Passion fruit 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.
Steak
4
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more IronIron +50%
Contains more ZincZinc +6240%
Contains more PhosphorusPhosphorus +139.7%
Contains more SeleniumSelenium +5200%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +24.7%
Contains less SodiumSodium -51.7%
~equal in Calcium ~12mg
~equal in Copper ~0.086mg
~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
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +131.5%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +128.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +814.3%
Contains more FolateFolate +133.3%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +1029.5%
Contains more FatsFats +2617.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.2%
Contains more OtherOther +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +10564%
Contains more Poly. FatPolyunsaturated fat +118%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Passion fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Passion fruit DV% diff.
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0.1mg 57%
Selenium 31.8µg 0.6µg 57%
Protein 24.85g 2.2g 45%
Fiber 0g 10.4g 42%
Saturated fat 8.443g 0.059g 38%
Vitamin C 0mg 30mg 33%
Vitamin B6 0.5mg 0.1mg 31%
Fats 19.02g 0.7g 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.086g 23%
Vitamin B3 5.149mg 1.5mg 23%
Phosphorus 163mg 68mg 14%
Vitamin B2 0.301mg 0.13mg 13%
Iron 2.4mg 1.6mg 10%
Calories 271kcal 97kcal 9%
Carbs 0g 23.38g 8%
Vitamin B1 0.074mg 0mg 6%
Vitamin A 7µg 64µg 6%
Polyunsaturated fat 0.896g 0.411g 3%
Folate 6µg 14µg 2%
Potassium 279mg 348mg 2%
Vitamin D 0.1µg 0µg 1%
Sodium 58mg 28mg 1%
Vitamin D 6IU 0IU 1%
Choline 7.6mg 1%
Magnesium 23mg 29mg 1%
Vitamin K 1.6µg 0.7µg 1%
Net carbs 0g 12.98g N/A
Calcium 12mg 12mg 0%
Sugar 0g 11.2g N/A
Copper 0.085mg 0.086mg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Steak
17%
Passion fruit
Minerals Daily Need Coverage Score
59%
Steak
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 11.2g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 8.384g)
Which food is cheaper?
Passion fruit
Passion 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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.