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  6. Hazelnut vs. Beefsteak raw

Hazelnut vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between Hazelnut and Beefsteak raw

  • Hazelnut has more Copper, Vitamin B1, Fiber, Iron, Magnesium, and Folate, however, Beefsteak raw has more Vitamin B12, Selenium, and Zinc.
  • Daily need coverage for Copper from Hazelnut is 183% higher.

Food types used in this article are Nuts, hazelnuts or filberts and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Hazelnut 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.
Hazelnut
Hazelnut
8
:
2
Beefsteak raw
Beefsteak raw
Contains more Calcium +2180%
Contains more Iron +135%
Contains more Magnesium +552%
Contains more Phosphorus +31.8%
Contains more Potassium +81.3%
Contains less Sodium -100%
Contains more Copper +2083.5%
Contains more Zinc +116.3%
Contains more Selenium +1062.5%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
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 +2180%
Contains more Iron +135%
Contains more Magnesium +552%
Contains more Phosphorus +31.8%
Contains more Potassium +81.3%
Contains less Sodium -100%
Contains more Copper +2083.5%
Contains more Zinc +116.3%
Contains more Selenium +1062.5%

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.
Hazelnut
Hazelnut
8
:
4
Beefsteak raw
Beefsteak raw
Contains more Vitamin A +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +757.3%
Contains more Folate +3666.7%
Contains more Vitamin K +846.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +180.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.543
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 A +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +757.3%
Contains more Folate +3666.7%
Contains more Vitamin K +846.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +180.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.543

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
2
Beefsteak raw
Beefsteak raw
Contains more Fats +1033.4%
Contains more Carbs +∞%
Contains more Other +593.9%
Contains more Protein +43%
Contains more Water +1273.4%
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +1033.4%
Contains more Carbs +∞%
Contains more Other +593.9%
Contains more Protein +43%
Contains more Water +1273.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Beefsteak raw
Beefsteak raw
Contains more Monounsaturated Fat +1839.3%
Contains more Polyunsaturated fat +4090.5%
Contains less Saturated Fat -58%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 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 +1839.3%
Contains more Polyunsaturated fat +4090.5%
Contains less Saturated Fat -58%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Beefsteak raw
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Hazelnut Beefsteak raw Opinion
Net carbs 7g 0g Hazelnut
Protein 14.95g 21.38g Beefsteak raw
Fats 60.75g 5.36g Hazelnut
Carbs 16.7g 0g Hazelnut
Calories 628kcal 134kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 0g Beefsteak raw
Fiber 9.7g 0g Hazelnut
Calcium 114mg 5mg Hazelnut
Iron 4.7mg 2mg Hazelnut
Magnesium 163mg 25mg Hazelnut
Phosphorus 290mg 220mg Hazelnut
Potassium 680mg 375mg Hazelnut
Sodium 0mg 55mg Hazelnut
Zinc 2.45mg 5.3mg Beefsteak raw
Copper 1.725mg 0.079mg Hazelnut
Manganese 6.175mg Hazelnut
Selenium 2.4µg 27.9µg Beefsteak raw
Vitamin A 20IU 6IU Hazelnut
Vitamin A RAE 1µg 2µg Beefsteak raw
Vitamin E 15.03mg Hazelnut
Vitamin D 0IU 3IU Beefsteak raw
Vitamin D 0µg 0.1µg Beefsteak raw
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.075mg Hazelnut
Vitamin B2 0.113mg 0.182mg Beefsteak raw
Vitamin B3 1.8mg 5.048mg Beefsteak raw
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.563mg 0.543mg Hazelnut
Folate 113µg 3µg Hazelnut
Vitamin B12 0µg 2.69µg Beefsteak raw
Vitamin K 14.2µg 1.5µg Hazelnut
Tryptophan 0.193mg 0.262mg Beefsteak raw
Threonine 0.497mg 1.099mg Beefsteak raw
Isoleucine 0.545mg 1.09mg Beefsteak raw
Leucine 1.063mg 2.011mg Beefsteak raw
Lysine 0.42mg 2.247mg Beefsteak raw
Methionine 0.221mg 0.621mg Beefsteak raw
Phenylalanine 0.663mg 0.931mg Beefsteak raw
Valine 0.701mg 1.152mg Beefsteak raw
Histidine 0.432mg 0.868mg Beefsteak raw
Cholesterol 0mg 67mg Hazelnut
Trans Fat 0.253g Hazelnut
Saturated Fat 4.464g 1.875g Beefsteak raw
Omega-3 - DPA 0g 0.008g Beefsteak raw
Monounsaturated Fat 45.652g 2.354g Hazelnut
Polyunsaturated fat 7.92g 0.189g Hazelnut
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
71%
Hazelnut
52%
Beefsteak raw
Minerals Daily Need Coverage Score
197%
Hazelnut
55%
Beefsteak raw

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 67mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 2.589g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $0.8)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.