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  6. Beefsteak raw vs. Walnut

Beefsteak raw vs. Walnut — In-Depth Nutrition Comparison

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How are beefsteak raw and walnut different?

  • Beefsteak raw is higher in vitamin B12, selenium, and vitamin B3; however, walnut is richer in copper, magnesium, fiber, folate, and vitamin B1.
  • Daily need coverage for copper for walnut is 167% higher.
  • Walnut has less cholesterol.

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

Infographic

Beefsteak raw vs Walnut infographic
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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%
Walnut
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 +71.5%
Contains more SeleniumSelenium +469.4%
Contains more MagnesiumMagnesium +532%
Contains more CalciumCalcium +1860%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +45.5%
Contains more CopperCopper +1907.6%
Contains more PhosphorusPhosphorus +57.3%
Contains less SodiumSodium -96.4%

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%
Walnut
Walnut
7
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 +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.3%
Contains more Vitamin B3Vitamin B3 +348.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +354.7%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +3166.7%
~equal in Vitamin B6 ~0.537mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Walnut DV% diff.
Polyunsaturated fat 0.189g 47.174g 313%
Copper 0.079mg 1.586mg 167%
Manganese 3.414mg 148%
Vitamin B12 2.69µg 0µg 112%
Fats 5.36g 65.21g 92%
Selenium 27.9µg 4.9µg 42%
Magnesium 25mg 158mg 32%
Fiber 0g 6.7g 27%
Calories 134kcal 654kcal 26%
Vitamin B3 5.048mg 1.125mg 25%
Folate 3µg 98µg 24%
Vitamin B1 0.075mg 0.341mg 22%
Cholesterol 67mg 0mg 22%
Zinc 5.3mg 3.09mg 20%
Saturated fat 1.875g 6.126g 19%
Phosphorus 220mg 346mg 18%
Monounsaturated fat 2.354g 8.933g 16%
Protein 21.38g 15.23g 12%
Iron 2mg 2.91mg 11%
Vitamin B5 0.57mg 11%
Calcium 5mg 98mg 9%
Choline 39.2mg 7%
Carbs 0g 13.71g 5%
Vitamin E 0.7mg 5%
Vitamin B2 0.182mg 0.15mg 2%
Potassium 375mg 441mg 2%
Sodium 55mg 2mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 2.7µg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 7.01g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin A 2µg 1µg 0%
Vitamin B6 0.543mg 0.537mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.17mg 0%
Threonine 1.099mg 0.596mg 0%
Isoleucine 1.09mg 0.625mg 0%
Leucine 2.011mg 1.17mg 0%
Lysine 2.247mg 0.424mg 0%
Methionine 0.621mg 0.236mg 0%
Phenylalanine 0.931mg 0.711mg 0%
Valine 1.152mg 0.753mg 0%
Histidine 0.868mg 0.391mg 0%
Fructose 0.09g 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

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
Walnut
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 +40.4%
Contains more WaterWater +1691.9%
Contains more FatsFats +1116.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +439.4%

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
Walnut
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 less Sat. FatSaturated fat -69.4%
Contains more Mono. FatMonounsaturated fat +279.5%
Contains more Poly. FatPolyunsaturated fat +24859.8%

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. 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.