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Ground beef vs. Walnut oil — In-Depth Nutrition Comparison

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Summary of differences between ground beef and walnut oil

  • Walnut oil has less vitamin B12, zinc, selenium, iron, vitamin B3, vitamin B6, phosphorus, and choline than ground beef.
  • Ground beef covers your daily need for vitamin B12, 104% more than walnut oil.
  • Walnut oil has less cholesterol.

These are the specific foods used in this comparison Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Oil, walnut.

Infographic

Ground beef vs Walnut oil 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +18200%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin KVitamin K +417.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +550.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +211.4%
Contains more Poly. FatPolyunsaturated fat +15414.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ground beef Walnut oil DV% diff.
Polyunsaturated fat 0.408g 63.3g 419%
Fats 15.37g 100g 130%
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 0mg 53%
Protein 23.87g 0g 48%
Monounsaturated fat 7.322g 22.8g 39%
Selenium 19.1µg 0µg 35%
Calories 241kcal 884kcal 32%
Cholesterol 88mg 0mg 29%
Iron 2.27mg 0mg 28%
Vitamin B3 4.026mg 0mg 25%
Phosphorus 166mg 0mg 24%
Vitamin B6 0.311mg 0mg 24%
Saturated fat 6.073g 9.1g 14%
Vitamin B2 0.171mg 0mg 13%
Choline 73.2mg 0.4mg 13%
Vitamin K 2.9µg 15µg 10%
Vitamin B5 0.512mg 0mg 10%
Copper 0.079mg 0mg 9%
Potassium 241mg 0mg 7%
Vitamin B1 0.051mg 0mg 4%
Magnesium 17mg 0mg 4%
Sodium 73mg 0mg 3%
Calcium 33mg 0mg 3%
Vitamin E 0.12mg 0.4mg 2%
Folate 7µg 0µg 2%
Vitamin D 2IU 0IU 0%
Vitamin A 3µg 0µg 0%
Manganese 0.009mg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0mg 0%
Threonine 0.923mg 0mg 0%
Isoleucine 1.055mg 0mg 0%
Leucine 1.861mg 0mg 0%
Lysine 1.976mg 0mg 0%
Methionine 0.614mg 0mg 0%
Phenylalanine 0.931mg 0mg 0%
Valine 1.172mg 0mg 0%
Histidine 0.775mg 0mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
46%
Ground beef
4%
Walnut oil
Minerals Daily Need Coverage Score
50%
Ground beef
0%
Walnut oil

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 73mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2)
Which food is lower in Saturated fat?
Ground beef
Ground beef is lower in Saturated fat (difference - 3.027g)
Which food is richer in minerals?
Ground beef
Ground beef is relatively richer in minerals
Which food is richer in vitamins?
Ground beef
Ground beef is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients
  2. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.