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  6. Rib eye steak vs. Walnut

Rib eye steak vs. Walnut — In-Depth Nutrition Comparison

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Important differences between rib eye steak and walnut

  • Rib eye steak has more vitamin B12, selenium, zinc, and vitamin B3; however, walnut has more copper, manganese, magnesium, phosphorus, and fiber.
  • Walnut's daily need coverage for copper is 167% more.
  • Walnut is lower in cholesterol.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Nuts, walnuts, english.

Infographic

Rib eye steak vs Walnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more ZincZinc +91.3%
Contains more SeleniumSelenium +506.1%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +790.9%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +29.9%
Contains more CopperCopper +1882.5%
Contains more PhosphorusPhosphorus +127.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +4167.5%

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.
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Walnut
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more Vitamin B3Vitamin B3 +336.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +24.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +380.3%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more Vitamin KVitamin K +68.8%
Contains more FolateFolate +1533.3%
~equal in Vitamin B5 ~0.57mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Walnut DV% diff.
Polyunsaturated fat 1.027g 47.174g 308%
Copper 0.08mg 1.586mg 167%
Manganese 0.08mg 3.414mg 145%
Vitamin B12 2.1µg 0µg 88%
Fats 21.81g 65.21g 67%
Selenium 29.7µg 4.9µg 45%
Magnesium 22mg 158mg 32%
Phosphorus 152mg 346mg 28%
Cholesterol 80mg 0mg 27%
Fiber 0g 6.7g 27%
Zinc 5.91mg 3.09mg 26%
Vitamin B3 4.908mg 1.125mg 24%
Vitamin B1 0.071mg 0.341mg 23%
Folate 6µg 98µg 23%
Calories 291kcal 654kcal 18%
Protein 23.69g 15.23g 17%
Saturated fat 9.684g 6.126g 16%
Vitamin B2 0.287mg 0.15mg 11%
Calcium 11mg 98mg 9%
Iron 2.24mg 2.91mg 8%
Vitamin B6 0.477mg 0.537mg 5%
Potassium 260mg 441mg 5%
Carbs 0g 13.71g 5%
Vitamin E 0.1mg 0.7mg 4%
Monounsaturated fat 10.519g 8.933g 4%
Choline 48.8mg 39.2mg 2%
Sodium 54mg 2mg 2%
Vitamin K 1.6µg 2.7µg 1%
Vitamin B5 0.536mg 0.57mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin A 8µg 1µg 1%
Vitamin D 7IU 0IU 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.17mg 0%
Threonine 1.116mg 0.596mg 0%
Isoleucine 1.103mg 0.625mg 0%
Leucine 2.041mg 1.17mg 0%
Lysine 2.269mg 0.424mg 0%
Methionine 0.641mg 0.236mg 0%
Phenylalanine 0.95mg 0.711mg 0%
Valine 1.184mg 0.753mg 0%
Histidine 0.888mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +55.5%
Contains more WaterWater +1238.8%
Contains more FatsFats +199%
Contains more CarbsCarbs +∞%
Contains more OtherOther +17700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains more Mono. FatMonounsaturated fat +17.8%
Contains less Sat. FatSaturated fat -36.7%
Contains more Poly. FatPolyunsaturated fat +4493.4%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.