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  6. Beefsteak raw vs. Brazil nut

Beefsteak raw vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and brazil nut

  • Beefsteak raw has more vitamin B12, vitamin B6, and vitamin B3; however, brazil nut has more selenium, copper, magnesium, phosphorus, vitamin B1, and fiber.
  • Brazil nut's daily need coverage for selenium is 3435% more.
  • Beefsteak raw is lower in saturated fat.

The food varieties used in the comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Beefsteak raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more ZincZinc +30.5%
Contains more MagnesiumMagnesium +1404%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +21.5%
Contains more CopperCopper +2106.3%
Contains more PhosphorusPhosphorus +229.5%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +6771%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +1611.2%
Contains more Vitamin B6Vitamin B6 +437.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +722.7%
Contains more FolateFolate +633.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Brazil nut DV% diff.
Selenium 27.9µg 1917µg 3435%
Copper 0.079mg 1.743mg 185%
Polyunsaturated fat 0.189g 24.399g 161%
Vitamin B12 2.69µg 0µg 112%
Fats 5.36g 67.1g 95%
Magnesium 25mg 376mg 84%
Phosphorus 220mg 725mg 72%
Saturated fat 1.875g 16.134g 65%
Monounsaturated fat 2.354g 23.879g 54%
Manganese 1.223mg 53%
Vitamin B1 0.075mg 0.617mg 45%
Vitamin E 5.65mg 38%
Vitamin B6 0.543mg 0.101mg 34%
Vitamin B3 5.048mg 0.295mg 30%
Fiber 0g 7.5g 30%
Calories 134kcal 659kcal 26%
Cholesterol 67mg 0mg 22%
Calcium 5mg 160mg 16%
Protein 21.38g 14.32g 14%
Vitamin B2 0.182mg 0.035mg 11%
Zinc 5.3mg 4.06mg 11%
Potassium 375mg 659mg 8%
Iron 2mg 2.43mg 5%
Folate 3µg 22µg 5%
Choline 28.8mg 5%
Vitamin B5 0.184mg 4%
Carbs 0g 11.74g 4%
Sodium 55mg 3mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 0µg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 0g 4.24g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.135mg 0%
Threonine 1.099mg 0.365mg 0%
Isoleucine 1.09mg 0.518mg 0%
Leucine 2.011mg 1.19mg 0%
Lysine 2.247mg 0.49mg 0%
Methionine 0.621mg 1.124mg 0%
Phenylalanine 0.931mg 0.639mg 0%
Valine 1.152mg 0.76mg 0%
Histidine 0.868mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0.018g N/A
Omega-6 - Linoleic acid 0.142g 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +49.3%
Contains more WaterWater +2032.5%
Contains more FatsFats +1151.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +936.4%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +914.4%
Contains more Poly. FatPolyunsaturated fat +12809.5%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.