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  6. Brazil nut vs. Beefsteak raw

Brazil nut vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between Brazil nut and Beefsteak raw

  • Brazil nut has more Selenium, Copper, Magnesium, Phosphorus, Vitamin B1, and Fiber, however, Beefsteak raw has more Vitamin B12, Vitamin B6, and Vitamin B3.
  • Brazil nut's daily need coverage for Selenium is 3435% more.
  • Beefsteak raw is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Brazil nut vs Beefsteak raw 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.
Brazil nut
Brazil nut
9
:
1
Beefsteak raw
Beefsteak raw
Contains more Calcium +3100%
Contains more Iron +21.5%
Contains more Magnesium +1404%
Contains more Phosphorus +229.5%
Contains more Potassium +75.7%
Contains less Sodium -94.5%
Contains more Copper +2106.3%
Contains more Selenium +6771%
Contains more Zinc +30.5%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +3100%
Contains more Iron +21.5%
Contains more Magnesium +1404%
Contains more Phosphorus +229.5%
Contains more Potassium +75.7%
Contains less Sodium -94.5%
Contains more Copper +2106.3%
Contains more Selenium +6771%
Contains more Zinc +30.5%

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.
Brazil nut
Brazil nut
5
:
7
Beefsteak raw
Beefsteak raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +722.7%
Contains more Folate +633.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +1611.2%
Contains more Vitamin B6 +437.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +722.7%
Contains more Folate +633.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +1611.2%
Contains more Vitamin B6 +437.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Beefsteak raw
Beefsteak raw
Contains more Fats +1151.9%
Contains more Carbs +∞%
Contains more Other +936.4%
Contains more Protein +49.3%
Contains more Water +2032.5%
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Fats +1151.9%
Contains more Carbs +∞%
Contains more Other +936.4%
Contains more Protein +49.3%
Contains more Water +2032.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Beefsteak raw
Beefsteak raw
Contains more Monounsaturated Fat +914.4%
Contains more Polyunsaturated fat +12809.5%
Contains less Saturated Fat -88.4%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains more Monounsaturated Fat +914.4%
Contains more Polyunsaturated fat +12809.5%
Contains less Saturated Fat -88.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Beefsteak raw
Lower in Sodium ok
Lower in Cholesterol 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 Brazil nut Beefsteak raw Opinion
Net carbs 4.24g 0g Brazil nut
Protein 14.32g 21.38g Beefsteak raw
Fats 67.1g 5.36g Brazil nut
Carbs 11.74g 0g Brazil nut
Calories 659kcal 134kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 0g Beefsteak raw
Fiber 7.5g 0g Brazil nut
Calcium 160mg 5mg Brazil nut
Iron 2.43mg 2mg Brazil nut
Magnesium 376mg 25mg Brazil nut
Phosphorus 725mg 220mg Brazil nut
Potassium 659mg 375mg Brazil nut
Sodium 3mg 55mg Brazil nut
Zinc 4.06mg 5.3mg Beefsteak raw
Copper 1.743mg 0.079mg Brazil nut
Manganese 1.223mg Brazil nut
Selenium 1917µg 27.9µg Brazil nut
Vitamin A 0IU 6IU Beefsteak raw
Vitamin A RAE 0µg 2µg Beefsteak raw
Vitamin E 5.65mg Brazil nut
Vitamin D 0IU 3IU Beefsteak raw
Vitamin D 0µg 0.1µg Beefsteak raw
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.075mg Brazil nut
Vitamin B2 0.035mg 0.182mg Beefsteak raw
Vitamin B3 0.295mg 5.048mg Beefsteak raw
Vitamin B5 0.184mg Brazil nut
Vitamin B6 0.101mg 0.543mg Beefsteak raw
Folate 22µg 3µg Brazil nut
Vitamin B12 0µg 2.69µg Beefsteak raw
Vitamin K 0µg 1.5µg Beefsteak raw
Tryptophan 0.135mg 0.262mg Beefsteak raw
Threonine 0.365mg 1.099mg Beefsteak raw
Isoleucine 0.518mg 1.09mg Beefsteak raw
Leucine 1.19mg 2.011mg Beefsteak raw
Lysine 0.49mg 2.247mg Beefsteak raw
Methionine 1.124mg 0.621mg Brazil nut
Phenylalanine 0.639mg 0.931mg Beefsteak raw
Valine 0.76mg 1.152mg Beefsteak raw
Histidine 0.409mg 0.868mg Beefsteak raw
Cholesterol 0mg 67mg Brazil nut
Trans Fat 0.253g Brazil nut
Saturated Fat 16.134g 1.875g Beefsteak raw
Omega-3 - DPA 0g 0.008g Beefsteak raw
Monounsaturated Fat 23.879g 2.354g Brazil nut
Polyunsaturated fat 24.399g 0.189g Brazil nut
Omega-6 - Linoleic acid 23.859g 0.142g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g 0.007g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Beefsteak raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Brazil nut
52%
Beefsteak raw
Minerals Daily Need Coverage Score
1208%
Brazil nut
55%
Beefsteak raw

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 67mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 14.259g)
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 - $1)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.