Brazil nut vs. Flank steak — In-Depth Nutrition Comparison
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What are the main differences between brazil nut and flank steak?
- Brazil nut is richer in selenium, copper, magnesium, phosphorus, manganese, and vitamin B1, while flank steak is higher in vitamin B12, vitamin B3, and vitamin B6.
- Brazil nut's daily need coverage for selenium is 3432% higher.
- Flank steak has 136 times less manganese than brazil nut. Brazil nut has 1.223mg of manganese, while flank steak has 0.009mg.
- Flank steak is lower in saturated fat.
We used Nuts, brazilnuts, dried, unblanched and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +1534.8% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +94.4% |
| Contains more IronIron | +39.7% |
| Contains more CopperCopper | +2025.6% |
| Contains more PhosphorusPhosphorus | +245.2% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +13488.9% |
| Contains more SeleniumSelenium | +6420.4% |
| Contains more ZincZinc | +20.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1386.8% |
| Contains more Vitamin B1Vitamin B1 | +722.7% |
| Contains more FolateFolate | +144.4% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B3Vitamin B3 | +2395.9% |
| Contains more Vitamin B5Vitamin B5 | +196.2% |
| Contains more Vitamin B6Vitamin B6 | +473.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +266% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 29.4µg | 3432% |
| Copper | 1.743mg | 0.082mg | 185% |
| Polyunsaturated fat | 24.399g | 0.322g | 161% |
| Fats | 67.1g | 8.23g | 91% |
| Magnesium | 376mg | 23mg | 84% |
| Phosphorus | 725mg | 210mg | 74% |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Saturated fat | 16.134g | 3.395g | 58% |
| Manganese | 1.223mg | 0.009mg | 53% |
| Monounsaturated fat | 23.879g | 3.317g | 51% |
| Vitamin B1 | 0.617mg | 0.075mg | 45% |
| Vitamin B3 | 0.295mg | 7.363mg | 44% |
| Vitamin B6 | 0.101mg | 0.579mg | 37% |
| Vitamin E | 5.65mg | 0.38mg | 35% |
| Fiber | 7.5g | 0g | 30% |
| Protein | 14.32g | 27.66g | 27% |
| Cholesterol | 0mg | 79mg | 26% |
| Calories | 659kcal | 192kcal | 23% |
| Calcium | 160mg | 20mg | 14% |
| Choline | 28.8mg | 105.4mg | 14% |
| Iron | 2.43mg | 1.74mg | 9% |
| Potassium | 659mg | 339mg | 9% |
| Vitamin B2 | 0.035mg | 0.133mg | 8% |
| Zinc | 4.06mg | 4.9mg | 8% |
| Vitamin B5 | 0.184mg | 0.545mg | 7% |
| Carbs | 11.74g | 0g | 4% |
| Folate | 22µg | 9µg | 3% |
| Sodium | 3mg | 56mg | 2% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Net carbs | 4.24g | 0g | N/A |
| Sugar | 2.33g | 0g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.135mg | 0.182mg | 0% |
| Threonine | 0.365mg | 1.105mg | 0% |
| Isoleucine | 0.518mg | 1.259mg | 0% |
| Leucine | 1.19mg | 2.201mg | 0% |
| Lysine | 0.49mg | 2.338mg | 0% |
| Methionine | 1.124mg | 0.72mg | 0% |
| Phenylalanine | 0.639mg | 1.093mg | 0% |
| Valine | 0.76mg | 1.372mg | 0% |
| Histidine | 0.409mg | 0.883mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +715.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-5800% |
| Contains more ProteinProtein | +93.2% |
| Contains more WaterWater | +1776.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +619.9% |
| Contains more Poly. FatPolyunsaturated fat | +7477.3% |
| Contains less Sat. FatSaturated fat | -79% |
