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Beef broiled vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between beef broiled and walnut

  • Beef broiled has more vitamin B12, selenium, zinc, and vitamin B3; however, walnut is higher in copper, manganese, magnesium, fiber, and vitamin B1.
  • Walnut covers your daily need for copper, 167% more than beef broiled.
  • Walnut has less cholesterol.

These are the specific foods used in this comparison Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Nuts, walnuts, english.

Infographic

Beef broiled vs Walnut 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more ZincZinc +104.2%
Contains more SeleniumSelenium +338.8%
Contains more MagnesiumMagnesium +652.4%
Contains more CalciumCalcium +444.4%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +11.9%
Contains more CopperCopper +1765.9%
Contains more PhosphorusPhosphorus +74.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +28350%

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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +378%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +110.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +641.3%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +988.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +70.3%
Contains more WaterWater +1324.6%
Contains more FatsFats +323.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +161.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains more Mono. FatMonounsaturated fat +34%
Contains more Poly. FatPolyunsaturated fat +9646.7%
~equal in Saturated fat ~6.126g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef broiled Walnut DV% diff.
Polyunsaturated fat 0.484g 47.174g 311%
Copper 0.085mg 1.586mg 167%
Manganese 0.012mg 3.414mg 148%
Vitamin B12 2.64µg 0µg 110%
Fats 15.41g 65.21g 77%
Magnesium 21mg 158mg 33%
Selenium 21.5µg 4.9µg 30%
Zinc 6.31mg 3.09mg 29%
Cholesterol 88mg 0mg 29%
Vitamin B3 5.378mg 1.125mg 27%
Fiber 0g 6.7g 27%
Vitamin B1 0.046mg 0.341mg 25%
Folate 9µg 98µg 22%
Protein 25.93g 15.23g 21%
Phosphorus 198mg 346mg 21%
Calories 250kcal 654kcal 20%
Vitamin B6 0.382mg 0.537mg 12%
Choline 82.4mg 39.2mg 8%
Calcium 18mg 98mg 8%
Monounsaturated fat 6.668g 8.933g 6%
Carbs 0g 13.71g 5%
Vitamin E 0.12mg 0.7mg 4%
Iron 2.6mg 2.91mg 4%
Potassium 318mg 441mg 4%
Sodium 72mg 2mg 3%
Vitamin B2 0.176mg 0.15mg 2%
Vitamin B5 0.658mg 0.57mg 2%
Vitamin K 1.2µg 2.7µg 1%
Vitamin C 0mg 1.3mg 1%
Saturated fat 5.895g 6.126g 1%
Net carbs 0g 7.01g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin A 3µg 1µg 0%
Trans fat 0.572g N/A
Tryptophan 0.094mg 0.17mg 0%
Threonine 0.72mg 0.596mg 0%
Isoleucine 0.822mg 0.625mg 0%
Leucine 1.45mg 1.17mg 0%
Lysine 1.54mg 0.424mg 0%
Methionine 0.478mg 0.236mg 0%
Phenylalanine 0.725mg 0.711mg 0%
Valine 0.914mg 0.753mg 0%
Histidine 0.604mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef broiled Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
51%
Beef broiled
32%
Walnut
Minerals Daily Need Coverage Score
56%
Beef broiled
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 70mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Beef broiled
Beef broiled is lower in Saturated fat (difference - 0.231g)
Which food is cheaper?
Beef broiled
Beef broiled is cheaper (difference - $3)
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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.