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Almond butter vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are almond butter and beefsteak raw different?

  • Almond butter is higher in copper, magnesium, vitamin B2, fiber, phosphorus, and calcium; however, beefsteak raw is richer in vitamin B12, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.

Nuts, almond butter, plain, without salt added and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw are the varieties used in this article.

Infographic

Almond butter vs Beefsteak raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +1016%
Contains more CalciumCalcium +6840%
Contains more PotassiumPotassium +99.5%
Contains more IronIron +74.5%
Contains more CopperCopper +1082.3%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +61.1%
Contains more SeleniumSelenium +1062.5%

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.
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +415.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1666.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B6Vitamin B6 +427.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +935.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +833.3%
Contains more WaterWater +4347%
~equal in Protein ~21.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +1278.3%
Contains more Poly. FatPolyunsaturated fat +7102.6%
Contains less Sat. FatSaturated fat -54.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Beefsteak raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Beefsteak raw DV% diff.
Vitamin E 24.21mg 161%
Vitamin B12 0µg 2.69µg 112%
Copper 0.934mg 0.079mg 95%
Manganese 2.131mg 93%
Polyunsaturated fat 13.613g 0.189g 89%
Fats 55.5g 5.36g 77%
Monounsaturated fat 32.445g 2.354g 75%
Magnesium 279mg 25mg 60%
Vitamin B2 0.939mg 0.182mg 58%
Selenium 2.4µg 27.9µg 46%
Phosphorus 508mg 220mg 41%
Fiber 10.3g 0g 41%
Vitamin B6 0.103mg 0.543mg 34%
Calcium 347mg 5mg 34%
Calories 614kcal 134kcal 24%
Cholesterol 0mg 67mg 22%
Iron 3.49mg 2mg 19%
Zinc 3.29mg 5.3mg 18%
Folate 53µg 3µg 13%
Vitamin B3 3.155mg 5.048mg 12%
Potassium 748mg 375mg 11%
Saturated fat 4.152g 1.875g 10%
Choline 52.1mg 9%
Vitamin B5 0.318mg 6%
Carbs 18.82g 0g 6%
Vitamin B1 0.041mg 0.075mg 3%
Sodium 7mg 55mg 2%
Protein 20.96g 21.38g 1%
Vitamin K 0µg 1.5µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 8.52g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.159mg 0.262mg 0%
Threonine 0.555mg 1.099mg 0%
Isoleucine 0.813mg 1.09mg 0%
Leucine 1.483mg 2.011mg 0%
Lysine 0.612mg 2.247mg 0%
Methionine 0.122mg 0.621mg 0%
Phenylalanine 1.149mg 0.931mg 0%
Valine 0.937mg 1.152mg 0%
Histidine 0.55mg 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
68%
Almond butter
48%
Beefsteak raw
Minerals Daily Need Coverage Score
141%
Almond butter
55%
Beefsteak raw

Comparison summary

Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 2.277g)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.