Brazil nut vs. Rib eye steak — In-Depth Nutrition Comparison
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A recap on differences between Brazil nut and Rib eye steak
- Brazil nut is higher in Selenium, Copper, Magnesium, Phosphorus, Manganese, Vitamin B1, Vitamin E , and Fiber, yet Rib eye steak is higher in Vitamin B12.
- Brazil nut covers your daily Selenium needs 3431% more than Rib eye steak.
- The amount of Saturated Fat in Rib eye steak is lower.
Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.
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.
Contains
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Calcium
+1354.5%
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Magnesium
+1609.1%
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Phosphorus
+377%
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Potassium
+153.5%
Contains
less
Sodium
-94.4%
Contains
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Copper
+2078.8%
Contains
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Manganese
+1428.8%
Contains
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Selenium
+6354.5%
Contains
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Zinc
+45.6%
Equal in Iron - 2.24
Contains
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Calcium
+1354.5%
Contains
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Magnesium
+1609.1%
Contains
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Phosphorus
+377%
Contains
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Potassium
+153.5%
Contains
less
Sodium
-94.4%
Contains
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Copper
+2078.8%
Contains
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Manganese
+1428.8%
Contains
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Selenium
+6354.5%
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Zinc
+45.6%
Equal in Iron - 2.24
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
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Vitamin E
+5550%
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Vitamin C
+∞%
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Vitamin B1
+769%
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Folate
+266.7%
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin B2
+720%
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Vitamin B3
+1563.7%
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Vitamin B5
+191.3%
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Vitamin B6
+372.3%
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+5550%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+769%
Contains
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Folate
+266.7%
Contains
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Vitamin A
+∞%
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Vitamin D
+∞%
Contains
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Vitamin B2
+720%
Contains
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Vitamin B3
+1563.7%
Contains
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Vitamin B5
+191.3%
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Vitamin B6
+372.3%
Contains
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Vitamin B12
+∞%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+207.7%
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Carbs
+∞%
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Other
+34100%
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Protein
+65.4%
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Water
+1493.3%
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
Contains
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Fats
+207.7%
Contains
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Carbs
+∞%
Contains
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Other
+34100%
Contains
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Protein
+65.4%
Contains
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Water
+1493.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+127%
Contains
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Polyunsaturated fat
+2275.8%
Contains
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Saturated Fat
-40%
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Saturated Fat:
9.684 g
Monounsaturated Fat:
10.519 g
Polyunsaturated fat:
1.027 g
Contains
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Monounsaturated Fat
+127%
Contains
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Polyunsaturated fat
+2275.8%
Contains
less
Saturated Fat
-40%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.24g | 0g |
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| Protein | 14.32g | 23.69g |
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| Fats | 67.1g | 21.81g |
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| Carbs | 11.74g | 0g |
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| Calories | 659kcal | 291kcal |
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| Starch | 0.25g |
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| Sugar | 2.33g | 0g |
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| Fiber | 7.5g | 0g |
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| Calcium | 160mg | 11mg |
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| Iron | 2.43mg | 2.24mg |
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| Magnesium | 376mg | 22mg |
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| Phosphorus | 725mg | 152mg |
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| Potassium | 659mg | 260mg |
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| Sodium | 3mg | 54mg |
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| Zinc | 4.06mg | 5.91mg |
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| Copper | 1.743mg | 0.08mg |
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| Manganese | 1.223mg | 0.08mg |
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| Selenium | 1917µg | 29.7µg |
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| Vitamin A | 0IU | 25IU |
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| Vitamin A RAE | 0µg | 8µg |
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| Vitamin E | 5.65mg | 0.1mg |
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| Vitamin D | 0IU | 7IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 0.7mg | 0mg |
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| Vitamin B1 | 0.617mg | 0.071mg |
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| Vitamin B2 | 0.035mg | 0.287mg |
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| Vitamin B3 | 0.295mg | 4.908mg |
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| Vitamin B5 | 0.184mg | 0.536mg |
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| Vitamin B6 | 0.101mg | 0.477mg |
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| Folate | 22µg | 6µg |
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| Vitamin B12 | 0µg | 2.1µg |
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| Vitamin K | 0µg | 1.6µg |
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| Tryptophan | 0.135mg | 0.265mg |
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| Threonine | 0.365mg | 1.116mg |
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| Isoleucine | 0.518mg | 1.103mg |
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| Leucine | 1.19mg | 2.041mg |
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| Lysine | 0.49mg | 2.269mg |
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| Methionine | 1.124mg | 0.641mg |
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| Phenylalanine | 0.639mg | 0.95mg |
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| Valine | 0.76mg | 1.184mg |
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| Histidine | 0.409mg | 0.888mg |
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| Cholesterol | 0mg | 80mg |
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| Trans Fat | 1.478g |
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| Saturated Fat | 16.134g | 9.684g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.014g |
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| Monounsaturated Fat | 23.879g | 10.519g |
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| Polyunsaturated fat | 24.399g | 1.027g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.005g |
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| Omega-6 - Linoleic acid | 23.859g | 0.7g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g | 0.038g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.024g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
28%
50%
Minerals Daily Need Coverage Score
1208%
56%
Comparison summary
Which food is lower in Sugar?
Rib eye steak is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Rib eye steak is lower in Saturated Fat (difference - 6.45g)
Which food is lower in glycemic index?
Rib eye steak is lower in glycemic index (difference - 10)
Which food is cheaper?
Rib eye steak is cheaper (difference - $1.4)
Which food is richer in vitamins?
Rib eye steak is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Brazil nut is lower in Cholesterol (difference - 80mg)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals