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Almonds vs. Rib eye steak — In-Depth Nutrition Comparison

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How are almonds and rib eye steak different?

  • Almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and phosphorus, while rib eye steak is higher in vitamin B12 and selenium.
  • Almonds cover your daily need for vitamin E, 170% more than rib eye steak.
  • Almonds are lower in saturated fat.

Nuts, almonds and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

Infographic

Almonds vs Rib eye steak 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 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +1127.3%
Contains more CalciumCalcium +2345.5%
Contains more PotassiumPotassium +181.9%
Contains more IronIron +65.6%
Contains more CopperCopper +1188.8%
Contains more PhosphorusPhosphorus +216.4%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2623.8%
Contains more ZincZinc +89.4%
Contains more SeleniumSelenium +624.4%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin EVitamin E +25530%
Contains more Vitamin B1Vitamin B1 +188.7%
Contains more Vitamin B2Vitamin B2 +296.5%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +248.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~48.8mg

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more FatsFats +128.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +29500%
Contains more ProteinProtein +12%
Contains more WaterWater +1135.6%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -60.7%
Contains more Mono. FatMonounsaturated fat +199.9%
Contains more Poly. FatPolyunsaturated fat +1100.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Rib eye steak DV% diff.
Vitamin E 25.63mg 0.1mg 170%
Copper 1.031mg 0.08mg 106%
Manganese 2.179mg 0.08mg 91%
Vitamin B12 0µg 2.1µg 88%
Polyunsaturated fat 12.329g 1.027g 75%
Vitamin B2 1.138mg 0.287mg 65%
Magnesium 270mg 22mg 59%
Monounsaturated fat 31.551g 10.519g 53%
Fiber 12.5g 0g 50%
Phosphorus 481mg 152mg 47%
Selenium 4.1µg 29.7µg 47%
Fats 49.93g 21.81g 43%
Cholesterol 0mg 80mg 27%
Saturated fat 3.802g 9.684g 27%
Vitamin B6 0.137mg 0.477mg 26%
Calcium 269mg 11mg 26%
Zinc 3.12mg 5.91mg 25%
Iron 3.71mg 2.24mg 18%
Potassium 733mg 260mg 14%
Calories 579kcal 291kcal 14%
Vitamin B1 0.205mg 0.071mg 11%
Folate 44µg 6µg 10%
Vitamin B3 3.618mg 4.908mg 8%
Carbs 21.55g 0g 7%
Protein 21.15g 23.69g 5%
Sodium 1mg 54mg 2%
Choline 52.1mg 48.8mg 1%
Vitamin K 0µg 1.6µg 1%
Vitamin B5 0.471mg 0.536mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 8µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 9.05g 0g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g 1.478g N/A
Tryptophan 0.211mg 0.265mg 0%
Threonine 0.601mg 1.116mg 0%
Isoleucine 0.751mg 1.103mg 0%
Leucine 1.473mg 2.041mg 0%
Lysine 0.568mg 2.269mg 0%
Methionine 0.157mg 0.641mg 0%
Phenylalanine 1.132mg 0.95mg 0%
Valine 0.855mg 1.184mg 0%
Histidine 0.539mg 0.888mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.003g 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.005g N/A
Omega-6 - Linoleic acid 12.32g 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
78%
Almonds
48%
Rib eye steak
Minerals Daily Need Coverage Score
142%
Almonds
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 5.882g)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.