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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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%
Contains more MagnesiumMagnesium +1404%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +21.5%
Contains more CopperCopper +2106.3%
Contains more PhosphorusPhosphorus +229.5%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +6771%
Contains more ZincZinc +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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +722.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +1611.2%
Contains more Vitamin B6Vitamin B6 +437.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Brazil nut Beefsteak raw DV% diff.
Selenium 1917µg 27.9µg 3435%
Copper 1.743mg 0.079mg 185%
Polyunsaturated fat 24.399g 0.189g 161%
Vitamin B12 0µg 2.69µg 112%
Fats 67.1g 5.36g 95%
Magnesium 376mg 25mg 84%
Phosphorus 725mg 220mg 72%
Saturated fat 16.134g 1.875g 65%
Monounsaturated fat 23.879g 2.354g 54%
Manganese 1.223mg 53%
Vitamin B1 0.617mg 0.075mg 45%
Vitamin E 5.65mg 38%
Vitamin B6 0.101mg 0.543mg 34%
Vitamin B3 0.295mg 5.048mg 30%
Fiber 7.5g 0g 30%
Calories 659kcal 134kcal 26%
Cholesterol 0mg 67mg 22%
Calcium 160mg 5mg 16%
Protein 14.32g 21.38g 14%
Vitamin B2 0.035mg 0.182mg 11%
Zinc 4.06mg 5.3mg 11%
Potassium 659mg 375mg 8%
Iron 2.43mg 2mg 5%
Folate 22µg 3µg 5%
Choline 28.8mg 5%
Vitamin B5 0.184mg 4%
Carbs 11.74g 0g 4%
Sodium 3mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0µg 1.5µg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.135mg 0.262mg 0%
Threonine 0.365mg 1.099mg 0%
Isoleucine 0.518mg 1.09mg 0%
Leucine 1.19mg 2.011mg 0%
Lysine 0.49mg 2.247mg 0%
Methionine 1.124mg 0.621mg 0%
Phenylalanine 0.639mg 0.931mg 0%
Valine 0.76mg 1.152mg 0%
Histidine 0.409mg 0.868mg 0%
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0.007g N/A
Omega-6 - Linoleic acid 23.859g 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +1151.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +936.4%
Contains more ProteinProtein +49.3%
Contains more WaterWater +2032.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +914.4%
Contains more Poly. FatPolyunsaturated fat +12809.5%
Contains less Sat. FatSaturated fat -88.4%

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.