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  6. Beefsteak raw vs. Pistachio

Beefsteak raw vs. Pistachio — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and pistachios

  • Beefsteak raw has more vitamin B12, selenium, zinc, and vitamin B3; however, pistachios are higher in copper, vitamin B6, vitamin B1, fiber, phosphorus, and iron.
  • Pistachios cover your daily copper needs 136% more than beefsteak raw.
  • The glycemic index of pistachios is higher.

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, pistachio nuts, raw.

Infographic

Beefsteak raw vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more ZincZinc +140.9%
Contains more SeleniumSelenium +298.6%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +173.3%
Contains more IronIron +96%
Contains more CopperCopper +1545.6%
Contains more PhosphorusPhosphorus +122.7%
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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +288.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +1060%
Contains more Vitamin B6Vitamin B6 +213.1%
Contains more FolateFolate +1600%
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Pistachio DV% diff.
Copper 0.079mg 1.3mg 136%
Vitamin B12 2.69µg 0µg 112%
Polyunsaturated fat 0.189g 14.38g 95%
Vitamin B6 0.543mg 1.7mg 89%
Vitamin B1 0.075mg 0.87mg 66%
Fats 5.36g 45.32g 61%
Monounsaturated fat 2.354g 23.257g 52%
Manganese 1.2mg 52%
Fiber 0g 10.6g 42%
Phosphorus 220mg 490mg 39%
Selenium 27.9µg 7µg 38%
Zinc 5.3mg 2.2mg 28%
Iron 2mg 3.92mg 24%
Magnesium 25mg 121mg 23%
Vitamin B3 5.048mg 1.3mg 23%
Cholesterol 67mg 0mg 22%
Calories 134kcal 560kcal 21%
Potassium 375mg 1025mg 19%
Vitamin E 2.86mg 19%
Saturated fat 1.875g 5.907g 18%
Folate 3µg 51µg 12%
Calcium 5mg 105mg 10%
Vitamin B5 0.52mg 10%
Carbs 0g 27.17g 9%
Vitamin C 0mg 5.6mg 6%
Vitamin A 2µg 26µg 3%
Sodium 55mg 1mg 2%
Protein 21.38g 20.16g 2%
Vitamin B2 0.182mg 0.16mg 2%
Starch 1.67g 1%
Vitamin K 1.5µg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 16.57g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 7.66g N/A
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.251mg 0%
Threonine 1.099mg 0.684mg 0%
Isoleucine 1.09mg 0.917mg 0%
Leucine 2.011mg 1.604mg 0%
Lysine 2.247mg 1.138mg 0%
Methionine 0.621mg 0.36mg 0%
Phenylalanine 0.931mg 1.092mg 0%
Valine 1.152mg 1.249mg 0%
Histidine 0.868mg 0.512mg 0%
Fructose 0.24g 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 14.091g 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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1568.9%
Contains more FatsFats +745.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +803%
~equal in Protein ~20.16g

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +888%
Contains more Poly. FatPolyunsaturated fat +7508.5%

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.