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  6. Rib eye steak vs. Walnut oil

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

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A recap on differences between rib eye steak and walnut oil

  • Rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, vitamin B2, and phosphorus, yet walnut oil is higher in vitamin K.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than walnut oil.
  • The amount of cholesterol in walnut oil is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Oil, walnut.

Infographic

Rib eye steak vs Walnut oil 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +12100%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin KVitamin K +837.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Walnut oil DV% diff.
Polyunsaturated fat 1.027g 63.3g 415%
Fats 21.81g 100g 120%
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0mg 54%
Selenium 29.7µg 0µg 54%
Protein 23.69g 0g 47%
Vitamin B6 0.477mg 0mg 37%
Monounsaturated fat 10.519g 22.8g 31%
Vitamin B3 4.908mg 0mg 31%
Calories 291kcal 884kcal 30%
Iron 2.24mg 0mg 28%
Cholesterol 80mg 0mg 27%
Phosphorus 152mg 0mg 22%
Vitamin B2 0.287mg 0mg 22%
Vitamin B5 0.536mg 0mg 11%
Vitamin K 1.6µg 15µg 11%
Copper 0.08mg 0mg 9%
Choline 48.8mg 0.4mg 9%
Potassium 260mg 0mg 8%
Vitamin B1 0.071mg 0mg 6%
Magnesium 22mg 0mg 5%
Saturated fat 9.684g 9.1g 3%
Manganese 0.08mg 3%
Folate 6µg 0µg 2%
Vitamin E 0.1mg 0.4mg 2%
Sodium 54mg 0mg 2%
Calcium 11mg 0mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin A 8µg 0µg 1%
Vitamin D 7IU 0IU 1%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0mg 0%
Threonine 1.116mg 0mg 0%
Isoleucine 1.103mg 0mg 0%
Leucine 2.041mg 0mg 0%
Lysine 2.269mg 0mg 0%
Methionine 0.641mg 0mg 0%
Phenylalanine 0.95mg 0mg 0%
Valine 1.184mg 0mg 0%
Histidine 0.888mg 0mg 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 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +358.5%
~equal in Carbs ~0g

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains more Mono. FatMonounsaturated fat +116.8%
Contains more Poly. FatPolyunsaturated fat +6063.6%
~equal in Saturated fat ~9.1g

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.