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Beefsteak raw vs. Pecan — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and pecan?

  • Beefsteak raw is richer in vitamin B12, selenium, vitamin B6, and vitamin B3, yet pecan is richer in copper, vitamin B1, fiber, and magnesium.
  • Pecan's daily need coverage for copper is 125% higher.
  • Pecan contains less cholesterol.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Nuts, pecans types in this comparison.

Infographic

Beefsteak raw vs Pecan 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%
Pecan
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more ZincZinc +17%
Contains more SeleniumSelenium +634.2%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +1300%
Contains more IronIron +26.5%
Contains more CopperCopper +1419%
Contains more PhosphorusPhosphorus +25.9%
Contains less SodiumSodium -100%
~equal in Potassium ~410mg

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%
Pecan
8
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +332.6%
Contains more Vitamin B6Vitamin B6 +158.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +780%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +633.3%

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
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +133.2%
Contains more WaterWater +1971.9%
Contains more FatsFats +1242.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +348.5%

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Mono. FatMonounsaturated fat +1633.3%
Contains more Poly. FatPolyunsaturated fat +11336%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Pecan DV% diff.
Manganese 4.5mg 196%
Polyunsaturated fat 0.189g 21.614g 143%
Copper 0.079mg 1.2mg 125%
Vitamin B12 2.69µg 0µg 112%
Fats 5.36g 71.97g 102%
Monounsaturated fat 2.354g 40.801g 96%
Vitamin B1 0.075mg 0.66mg 49%
Selenium 27.9µg 3.8µg 44%
Fiber 0g 9.6g 38%
Calories 134kcal 691kcal 28%
Vitamin B6 0.543mg 0.21mg 26%
Protein 21.38g 9.17g 24%
Vitamin B3 5.048mg 1.167mg 24%
Magnesium 25mg 121mg 23%
Cholesterol 67mg 0mg 22%
Saturated fat 1.875g 6.18g 20%
Vitamin B5 0.863mg 17%
Vitamin E 1.4mg 9%
Phosphorus 220mg 277mg 8%
Choline 40.5mg 7%
Iron 2mg 2.53mg 7%
Calcium 5mg 70mg 7%
Zinc 5.3mg 4.53mg 7%
Carbs 0g 13.86g 5%
Folate 3µg 22µg 5%
Vitamin B2 0.182mg 0.13mg 4%
Sodium 55mg 0mg 2%
Vitamin K 1.5µg 3.5µg 2%
Vitamin D 0.1µg 0µg 1%
Potassium 375mg 410mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 4.26g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 3.97g N/A
Starch 0.46g 0%
Vitamin A 2µg 3µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.093mg 0%
Threonine 1.099mg 0.306mg 0%
Isoleucine 1.09mg 0.336mg 0%
Leucine 2.011mg 0.598mg 0%
Lysine 2.247mg 0.287mg 0%
Methionine 0.621mg 0.183mg 0%
Phenylalanine 0.931mg 0.426mg 0%
Valine 1.152mg 0.411mg 0%
Histidine 0.868mg 0.262mg 0%
Fructose 0.04g 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Beefsteak raw
31%
Pecan
Minerals Daily Need Coverage Score
55%
Beefsteak raw
149%
Pecan

Comparison summary

Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 4.305g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $0.6)
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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.