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  6. Almonds vs. Beefsteak raw

Almonds vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between almonds and beefsteak raw

  • Almonds have more copper, vitamin B2, magnesium, fiber, phosphorus, and calcium; however, beefsteak raw is higher in vitamin B12, selenium, and vitamin B6.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than almonds.

Food varieties used in this article are Nuts, almonds and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Almonds vs Beefsteak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +980%
Contains more CalciumCalcium +5280%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +85.5%
Contains more CopperCopper +1205.1%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +69.9%
Contains more SeleniumSelenium +580.5%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 B1Vitamin B1 +173.3%
Contains more Vitamin B2Vitamin B2 +525.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1366.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin B6Vitamin B6 +296.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Almonds Beefsteak raw DV% diff.
Vitamin E 25.63mg 171%
Vitamin B12 0µg 2.69µg 112%
Copper 1.031mg 0.079mg 106%
Manganese 2.179mg 95%
Polyunsaturated fat 12.329g 0.189g 81%
Vitamin B2 1.138mg 0.182mg 74%
Monounsaturated fat 31.551g 2.354g 73%
Fats 49.93g 5.36g 69%
Magnesium 270mg 25mg 58%
Fiber 12.5g 0g 50%
Selenium 4.1µg 27.9µg 43%
Phosphorus 481mg 220mg 37%
Vitamin B6 0.137mg 0.543mg 31%
Calcium 269mg 5mg 26%
Calories 579kcal 134kcal 22%
Cholesterol 0mg 67mg 22%
Iron 3.71mg 2mg 21%
Zinc 3.12mg 5.3mg 20%
Potassium 733mg 375mg 11%
Vitamin B1 0.205mg 0.075mg 11%
Folate 44µg 3µg 10%
Choline 52.1mg 9%
Vitamin B5 0.471mg 9%
Saturated fat 3.802g 1.875g 9%
Vitamin B3 3.618mg 5.048mg 9%
Carbs 21.55g 0g 7%
Sodium 1mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0µg 1.5µg 1%
Protein 21.15g 21.38g 0%
Net carbs 9.05g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.015g 0.253g N/A
Tryptophan 0.211mg 0.262mg 0%
Threonine 0.601mg 1.099mg 0%
Isoleucine 0.751mg 1.09mg 0%
Leucine 1.473mg 2.011mg 0%
Lysine 0.568mg 2.247mg 0%
Methionine 0.157mg 0.621mg 0%
Phenylalanine 1.132mg 0.931mg 0%
Valine 0.855mg 1.152mg 0%
Histidine 0.539mg 0.868mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +831.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +797%
Contains more WaterWater +1553.7%
~equal in Protein ~21.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +1240.3%
Contains more Poly. FatPolyunsaturated fat +6423.3%
Contains less Sat. FatSaturated fat -50.7%

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.