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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 from 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
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.
Beefsteak raw
Beefsteak raw
2
:
8
Walnut
Walnut
Contains more Zinc +71.5%
Contains more Selenium +469.4%
Contains more Calcium +1860%
Contains more Iron +45.5%
Contains more Magnesium +532%
Contains more Phosphorus +57.3%
Contains more Potassium +17.6%
Contains less Sodium -96.4%
Contains more Copper +1907.6%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Zinc +71.5%
Contains more Selenium +469.4%
Contains more Calcium +1860%
Contains more Iron +45.5%
Contains more Magnesium +532%
Contains more Phosphorus +57.3%
Contains more Potassium +17.6%
Contains less Sodium -96.4%
Contains more Copper +1907.6%

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.
Beefsteak raw
Beefsteak raw
5
:
7
Walnut
Walnut
Contains more Vitamin D +∞%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B3 +348.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +354.7%
Contains more Folate +3166.7%
Contains more Vitamin K +80%
Equal in Vitamin B6 - 0.537
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B3 +348.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +354.7%
Contains more Folate +3166.7%
Contains more Vitamin K +80%
Equal in Vitamin B6 - 0.537

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
3
Walnut
Walnut
Contains more Protein +40.4%
Contains more Water +1691.9%
Contains more Fats +1116.6%
Contains more Carbs +∞%
Contains more Other +439.4%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Walnut
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 Protein +40.4%
Contains more Water +1691.9%
Contains more Fats +1116.6%
Contains more Carbs +∞%
Contains more Other +439.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Walnut
Walnut
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +279.5%
Contains more Polyunsaturated fat +24859.8%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +279.5%
Contains more Polyunsaturated fat +24859.8%

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 Walnut
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Walnut Opinion
Net carbs 0g 7.01g Walnut
Protein 21.38g 15.23g Beefsteak raw
Fats 5.36g 65.21g Walnut
Carbs 0g 13.71g Walnut
Calories 134kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0g 2.61g Beefsteak raw
Fiber 0g 6.7g Walnut
Calcium 5mg 98mg Walnut
Iron 2mg 2.91mg Walnut
Magnesium 25mg 158mg Walnut
Phosphorus 220mg 346mg Walnut
Potassium 375mg 441mg Walnut
Sodium 55mg 2mg Walnut
Zinc 5.3mg 3.09mg Beefsteak raw
Copper 0.079mg 1.586mg Walnut
Manganese 3.414mg Walnut
Selenium 27.9µg 4.9µg Beefsteak raw
Vitamin A 6IU 20IU Walnut
Vitamin A RAE 2µg 1µg Beefsteak raw
Vitamin E 0.7mg Walnut
Vitamin D 3IU 0IU Beefsteak raw
Vitamin D 0.1µg 0µg Beefsteak raw
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.075mg 0.341mg Walnut
Vitamin B2 0.182mg 0.15mg Beefsteak raw
Vitamin B3 5.048mg 1.125mg Beefsteak raw
Vitamin B5 0.57mg Walnut
Vitamin B6 0.543mg 0.537mg Beefsteak raw
Folate 3µg 98µg Walnut
Vitamin B12 2.69µg 0µg Beefsteak raw
Vitamin K 1.5µg 2.7µg Walnut
Tryptophan 0.262mg 0.17mg Beefsteak raw
Threonine 1.099mg 0.596mg Beefsteak raw
Isoleucine 1.09mg 0.625mg Beefsteak raw
Leucine 2.011mg 1.17mg Beefsteak raw
Lysine 2.247mg 0.424mg Beefsteak raw
Methionine 0.621mg 0.236mg Beefsteak raw
Phenylalanine 0.931mg 0.711mg Beefsteak raw
Valine 1.152mg 0.753mg Beefsteak raw
Histidine 0.868mg 0.391mg Beefsteak raw
Cholesterol 67mg 0mg Walnut
Trans Fat 0.253g Walnut
Saturated Fat 1.875g 6.126g Beefsteak raw
Omega-3 - DPA 0.008g 0g Beefsteak raw
Monounsaturated Fat 2.354g 8.933g Walnut
Polyunsaturated fat 0.189g 47.174g Walnut
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

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

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
52%
Beefsteak raw
33%
Walnut
Minerals Daily Need Coverage Score
55%
Beefsteak raw
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 67mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 4.251g)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $2.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. 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.