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  6. Steak vs. Almond butter

Steak vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between steak and almond butter

  • Steak has more vitamin B12, selenium, vitamin B6, and zinc; however, almond butter has more copper, magnesium, phosphorus, vitamin B2, fiber, and calcium.
  • Almond butter's daily need coverage for copper is 94% more.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Nuts, almond butter, plain, without salt added.

Infographic

Steak vs Almond butter 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.
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more ZincZinc +92.7%
Contains more SeleniumSelenium +1225%
Contains more MagnesiumMagnesium +1113%
Contains more CalciumCalcium +2791.7%
Contains more PotassiumPotassium +168.1%
Contains more IronIron +45.4%
Contains more CopperCopper +998.8%
Contains more PhosphorusPhosphorus +211.7%
Contains less SodiumSodium -87.9%

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.
Steak
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80.5%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B6Vitamin B6 +385.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +212%
Contains more FolateFolate +783.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Almond butter DV% diff.
Vitamin E 24.21mg 161%
Copper 0.085mg 0.934mg 94%
Manganese 2.131mg 93%
Vitamin B12 2.2µg 0µg 92%
Polyunsaturated fat 0.896g 13.613g 85%
Magnesium 23mg 279mg 61%
Monounsaturated fat 9.171g 32.445g 58%
Fats 19.02g 55.5g 56%
Selenium 31.8µg 2.4µg 53%
Phosphorus 163mg 508mg 49%
Vitamin B2 0.301mg 0.939mg 49%
Fiber 0g 10.3g 41%
Calcium 12mg 347mg 34%
Vitamin B6 0.5mg 0.103mg 31%
Zinc 6.34mg 3.29mg 28%
Cholesterol 78mg 0mg 26%
Saturated fat 8.443g 4.152g 20%
Calories 271kcal 614kcal 17%
Iron 2.4mg 3.49mg 14%
Potassium 279mg 748mg 14%
Folate 6µg 53µg 12%
Vitamin B3 5.149mg 3.155mg 12%
Choline 52.1mg 9%
Protein 24.85g 20.96g 8%
Vitamin B5 0.318mg 6%
Carbs 0g 18.82g 6%
Vitamin B1 0.074mg 0.041mg 3%
Sodium 58mg 7mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 8.52g N/A
Sugar 0g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.278mg 0.159mg 0%
Threonine 1.171mg 0.555mg 0%
Isoleucine 1.157mg 0.813mg 0%
Leucine 2.142mg 1.483mg 0%
Lysine 2.38mg 0.612mg 0%
Methionine 0.672mg 0.122mg 0%
Phenylalanine 0.997mg 1.149mg 0%
Valine 1.242mg 0.937mg 0%
Histidine 0.931mg 0.55mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more ProteinProtein +18.6%
Contains more WaterWater +3289.6%
Contains more FatsFats +191.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +470.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
0
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -50.8%
Contains more Mono. FatMonounsaturated fat +253.8%
Contains more Poly. FatPolyunsaturated fat +1419.3%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.