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  6. Pecan vs. Beefsteak raw

Pecan vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the main differences between pecan and beefsteak raw?

  • Pecan is richer in copper, vitamin B1, fiber, and magnesium, yet beefsteak raw is richer in vitamin B12, selenium, vitamin B6, and vitamin B3.
  • Pecan's daily need coverage for copper is 125% higher.
  • Beefsteak raw contains less saturated fat.

We used Nuts, pecans and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this comparison.

Infographic

Pecan 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.
Pecan
Pecan
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 +1300%
Contains more IronIron +26.5%
Contains more CopperCopper +1419%
Contains more PhosphorusPhosphorus +25.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +17%
Contains more SeleniumSelenium +634.2%
~equal in Potassium ~375mg

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.
Pecan
Pecan
8
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +780%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +633.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +332.6%
Contains more Vitamin B6Vitamin B6 +158.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pecan Beefsteak raw DV% diff.
Manganese 4.5mg 196%
Polyunsaturated fat 21.614g 0.189g 143%
Copper 1.2mg 0.079mg 125%
Vitamin B12 0µg 2.69µg 112%
Fats 71.97g 5.36g 102%
Monounsaturated fat 40.801g 2.354g 96%
Vitamin B1 0.66mg 0.075mg 49%
Selenium 3.8µg 27.9µg 44%
Fiber 9.6g 0g 38%
Calories 691kcal 134kcal 28%
Vitamin B6 0.21mg 0.543mg 26%
Protein 9.17g 21.38g 24%
Vitamin B3 1.167mg 5.048mg 24%
Magnesium 121mg 25mg 23%
Cholesterol 0mg 67mg 22%
Saturated fat 6.18g 1.875g 20%
Vitamin B5 0.863mg 17%
Vitamin E 1.4mg 9%
Phosphorus 277mg 220mg 8%
Choline 40.5mg 7%
Iron 2.53mg 2mg 7%
Calcium 70mg 5mg 7%
Zinc 4.53mg 5.3mg 7%
Carbs 13.86g 0g 5%
Folate 22µg 3µg 5%
Vitamin B2 0.13mg 0.182mg 4%
Sodium 0mg 55mg 2%
Vitamin K 3.5µg 1.5µg 2%
Vitamin D 0µg 0.1µg 1%
Potassium 410mg 375mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 3.97g 0g N/A
Starch 0.46g 0%
Vitamin A 3µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.093mg 0.262mg 0%
Threonine 0.306mg 1.099mg 0%
Isoleucine 0.336mg 1.09mg 0%
Leucine 0.598mg 2.011mg 0%
Lysine 0.287mg 2.247mg 0%
Methionine 0.183mg 0.621mg 0%
Phenylalanine 0.426mg 0.931mg 0%
Valine 0.411mg 1.152mg 0%
Histidine 0.262mg 0.868mg 0%
Fructose 0.04g 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +1242.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +348.5%
Contains more ProteinProtein +133.2%
Contains more WaterWater +1971.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 +1633.3%
Contains more Poly. FatPolyunsaturated fat +11336%
Contains less Sat. FatSaturated fat -69.7%

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.