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Chuck steak vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between chuck steak and walnut

  • Chuck steak has more vitamin B12, zinc, and selenium; however, walnut is higher in copper, manganese, magnesium, fiber, folate, and vitamin B1.
  • Walnut covers your daily copper needs 168% more than chuck steak.
  • Walnut has less cholesterol.

Food varieties used in this article are Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Nuts, walnuts, english.

Infographic

Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
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 +180.9%
Contains more SeleniumSelenium +461.2%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +18.8%
Contains more CopperCopper +1959.7%
Contains more PhosphorusPhosphorus +79.3%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +28350%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Walnut
6
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 +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +314.5%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +416.7%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin KVitamin K +68.8%
Contains more FolateFolate +1533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
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 +64%
Contains more WaterWater +1256.8%
Contains more FatsFats +232%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1012.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
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 -29.3%
Contains more Poly. FatPolyunsaturated fat +5724%
~equal in Monounsaturated fat ~8.933g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chuck steak Walnut DV% diff.
Polyunsaturated fat 0.81g 47.174g 309%
Copper 0.077mg 1.586mg 168%
Manganese 0.012mg 3.414mg 148%
Vitamin B12 3.03µg 0µg 126%
Fats 19.64g 65.21g 70%
Zinc 8.68mg 3.09mg 51%
Selenium 27.5µg 4.9µg 41%
Magnesium 22mg 158mg 32%
Cholesterol 87mg 0mg 29%
Fiber 0g 6.7g 27%
Folate 6µg 98µg 23%
Vitamin B1 0.066mg 0.341mg 23%
Vitamin B3 4.663mg 1.125mg 22%
Phosphorus 193mg 346mg 22%
Protein 24.98g 15.23g 20%
Calories 277kcal 654kcal 19%
Vitamin B6 0.373mg 0.537mg 13%
Saturated fat 8.66g 6.126g 12%
Calcium 16mg 98mg 8%
Choline 79mg 39.2mg 7%
Iron 2.45mg 2.91mg 6%
Carbs 0g 13.71g 5%
Vitamin E 0.1mg 0.7mg 4%
Vitamin B5 0.752mg 0.57mg 4%
Vitamin B2 0.191mg 0.15mg 3%
Sodium 71mg 2mg 3%
Potassium 325mg 441mg 3%
Monounsaturated fat 9.457g 8.933g 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 1µg 1%
Vitamin K 1.6µg 2.7µg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Trans fat 1.287g N/A
Tryptophan 0.281mg 0.17mg 0%
Threonine 1.099mg 0.596mg 0%
Isoleucine 1.062mg 0.625mg 0%
Leucine 2.009mg 1.17mg 0%
Lysine 2.184mg 0.424mg 0%
Methionine 0.709mg 0.236mg 0%
Phenylalanine 0.951mg 0.711mg 0%
Valine 1.129mg 0.753mg 0%
Histidine 0.809mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

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

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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
55%
Chuck steak
32%
Walnut
Minerals Daily Need Coverage Score
65%
Chuck steak
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 2.534g)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Chuck steak
Chuck steak is cheaper (difference - $3)
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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.