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  6. Pistachio vs. Beefsteak raw

Pistachio vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on the differences between pistachios and beefsteak raw

  • Pistachios have more copper, vitamin B6, vitamin B1, fiber, phosphorus, and iron; however, beefsteak raw is higher in vitamin B12, selenium, zinc, and vitamin B3.
  • Pistachios cover your daily copper needs 136% more than beefsteak raw.
  • The glycemic index of pistachios is higher.

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

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +384%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +173.3%
Contains more IronIron +96%
Contains more CopperCopper +1545.6%
Contains more PhosphorusPhosphorus +122.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +140.9%
Contains more SeleniumSelenium +298.6%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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 AVitamin A +1200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1060%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +213.1%
Contains more FolateFolate +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +288.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pistachio Beefsteak raw DV% diff.
Copper 1.3mg 0.079mg 136%
Vitamin B12 0µg 2.69µg 112%
Polyunsaturated fat 14.38g 0.189g 95%
Vitamin B6 1.7mg 0.543mg 89%
Vitamin B1 0.87mg 0.075mg 66%
Fats 45.32g 5.36g 61%
Monounsaturated fat 23.257g 2.354g 52%
Manganese 1.2mg 52%
Fiber 10.6g 0g 42%
Phosphorus 490mg 220mg 39%
Selenium 7µg 27.9µg 38%
Zinc 2.2mg 5.3mg 28%
Iron 3.92mg 2mg 24%
Magnesium 121mg 25mg 23%
Vitamin B3 1.3mg 5.048mg 23%
Cholesterol 0mg 67mg 22%
Calories 560kcal 134kcal 21%
Potassium 1025mg 375mg 19%
Vitamin E 2.86mg 19%
Saturated fat 5.907g 1.875g 18%
Folate 51µg 3µg 12%
Calcium 105mg 5mg 10%
Vitamin B5 0.52mg 10%
Carbs 27.17g 0g 9%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 2µg 3%
Sodium 1mg 55mg 2%
Protein 20.16g 21.38g 2%
Vitamin B2 0.16mg 0.182mg 2%
Starch 1.67g 1%
Vitamin K 1.5µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 16.57g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 7.66g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.251mg 0.262mg 0%
Threonine 0.684mg 1.099mg 0%
Isoleucine 0.917mg 1.09mg 0%
Leucine 1.604mg 2.011mg 0%
Lysine 1.138mg 2.247mg 0%
Methionine 0.36mg 0.621mg 0%
Phenylalanine 1.092mg 0.931mg 0%
Valine 1.249mg 1.152mg 0%
Histidine 0.512mg 0.868mg 0%
Fructose 0.24g 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 14.091g 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +745.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +803%
Contains more WaterWater +1568.9%
~equal in Protein ~21.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +888%
Contains more Poly. FatPolyunsaturated fat +7508.5%
Contains less Sat. FatSaturated fat -68.3%

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.