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  6. Pecan vs. Steak

Pecan vs. Steak — In-Depth Nutrition Comparison

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How are Pecan and Steak different?

  • Pecan is higher in Copper, Vitamin B1, Fiber, and Magnesium, however, Steak is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Zinc.
  • Daily need coverage for Copper from Pecan is 124% higher.

Nuts, pecans and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Pecan vs Steak 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
8
:
2
Steak
Steak
Contains more Calcium +483.3%
Contains more Magnesium +426.1%
Contains more Phosphorus +69.9%
Contains more Potassium +47%
Contains less Sodium -100%
Contains more Copper +1311.8%
Contains more Zinc +40%
Contains more Selenium +736.8%
Equal in Iron - 2.4
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +483.3%
Contains more Magnesium +426.1%
Contains more Phosphorus +69.9%
Contains more Potassium +47%
Contains less Sodium -100%
Contains more Copper +1311.8%
Contains more Zinc +40%
Contains more Selenium +736.8%
Equal in Iron - 2.4

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
7
:
5
Steak
Steak
Contains more Vitamin A +124%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +791.9%
Contains more Folate +266.7%
Contains more Vitamin K +118.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +341.2%
Contains more Vitamin B6 +138.1%
Contains more Vitamin B12 +∞%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +124%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +791.9%
Contains more Folate +266.7%
Contains more Vitamin K +118.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +341.2%
Contains more Vitamin B6 +138.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
3
:
2
Steak
Steak
Contains more Fats +278.4%
Contains more Carbs +∞%
Contains more Other +174.1%
Contains more Protein +171%
Contains more Water +1479.3%
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Fats +278.4%
Contains more Carbs +∞%
Contains more Other +174.1%
Contains more Protein +171%
Contains more Water +1479.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
3
:
0
Steak
Steak
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +344.9%
Contains more Polyunsaturated fat +2312.3%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +344.9%
Contains more Polyunsaturated fat +2312.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Steak Opinion
Net carbs 4.26g 0g Pecan
Protein 9.17g 24.85g Steak
Fats 71.97g 19.02g Pecan
Carbs 13.86g 0g Pecan
Calories 691kcal 271kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g 0g Steak
Fiber 9.6g 0g Pecan
Calcium 70mg 12mg Pecan
Iron 2.53mg 2.4mg Pecan
Magnesium 121mg 23mg Pecan
Phosphorus 277mg 163mg Pecan
Potassium 410mg 279mg Pecan
Sodium 0mg 58mg Pecan
Zinc 4.53mg 6.34mg Steak
Copper 1.2mg 0.085mg Pecan
Manganese 4.5mg Pecan
Selenium 3.8µg 31.8µg Steak
Vitamin A 56IU 25IU Pecan
Vitamin A RAE 3µg 7µg Steak
Vitamin E 1.4mg Pecan
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 0.074mg Pecan
Vitamin B2 0.13mg 0.301mg Steak
Vitamin B3 1.167mg 5.149mg Steak
Vitamin B5 0.863mg Pecan
Vitamin B6 0.21mg 0.5mg Steak
Folate 22µg 6µg Pecan
Vitamin B12 0µg 2.2µg Steak
Vitamin K 3.5µg 1.6µg Pecan
Tryptophan 0.093mg 0.278mg Steak
Threonine 0.306mg 1.171mg Steak
Isoleucine 0.336mg 1.157mg Steak
Leucine 0.598mg 2.142mg Steak
Lysine 0.287mg 2.38mg Steak
Methionine 0.183mg 0.672mg Steak
Phenylalanine 0.426mg 0.997mg Steak
Valine 0.411mg 1.242mg Steak
Histidine 0.262mg 0.931mg Steak
Cholesterol 0mg 78mg Pecan
Saturated Fat 6.18g 8.443g Pecan
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 40.801g 9.171g Pecan
Polyunsaturated fat 21.614g 0.896g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Pecan
49%
Steak
Minerals Daily Need Coverage Score
149%
Pecan
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 10)
Which food is cheaper?
Steak
Steak is cheaper (difference - $0.6)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 2.263g)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.