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  6. Beefsteak raw vs. Almonds

Beefsteak raw vs. Almonds — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and almonds

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

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

Infographic

Beefsteak raw vs Almonds 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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%
Contains more ZincZinc +69.9%
Contains more SeleniumSelenium +580.5%
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%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 +∞%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B2Vitamin B2 +525.3%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
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
Contains more WaterWater +1553.7%
Contains more FatsFats +831.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +797%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -50.7%
Contains more Mono. FatMonounsaturated fat +1240.3%
Contains more Poly. FatPolyunsaturated fat +6423.3%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.