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Steak vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between steak and brazil nut

  • Steak is higher in vitamin B12, vitamin B6, and vitamin B3, yet brazil nut is higher in selenium, copper, magnesium, phosphorus, vitamin B1, and fiber.
  • Brazil nut covers your daily selenium needs 3428% more than steak.
  • The amount of saturated fat in steak is lower.

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

Infographic

Steak vs Brazil nut 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
1
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more ZincZinc +56.2%
Contains more MagnesiumMagnesium +1534.8%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +136.2%
Contains more CopperCopper +1950.6%
Contains more PhosphorusPhosphorus +344.8%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +5928.3%
~equal in Iron ~2.43mg

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
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +1645.4%
Contains more Vitamin B6Vitamin B6 +395%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +733.8%
Contains more FolateFolate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +73.5%
Contains more WaterWater +1525.4%
Contains more FatsFats +252.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +533.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -47.7%
Contains more Mono. FatMonounsaturated fat +160.4%
Contains more Poly. FatPolyunsaturated fat +2623.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Brazil nut DV% diff.
Selenium 31.8µg 1917µg 3428%
Copper 0.085mg 1.743mg 184%
Polyunsaturated fat 0.896g 24.399g 157%
Vitamin B12 2.2µg 0µg 92%
Magnesium 23mg 376mg 84%
Phosphorus 163mg 725mg 80%
Fats 19.02g 67.1g 74%
Manganese 1.223mg 53%
Vitamin B1 0.074mg 0.617mg 45%
Vitamin E 5.65mg 38%
Monounsaturated fat 9.171g 23.879g 37%
Saturated fat 8.443g 16.134g 35%
Vitamin B6 0.5mg 0.101mg 31%
Fiber 0g 7.5g 30%
Vitamin B3 5.149mg 0.295mg 30%
Cholesterol 78mg 0mg 26%
Protein 24.85g 14.32g 21%
Zinc 6.34mg 4.06mg 21%
Vitamin B2 0.301mg 0.035mg 20%
Calories 271kcal 659kcal 19%
Calcium 12mg 160mg 15%
Potassium 279mg 659mg 11%
Choline 28.8mg 5%
Folate 6µg 22µg 4%
Carbs 0g 11.74g 4%
Vitamin B5 0.184mg 4%
Sodium 58mg 3mg 2%
Vitamin A 7µg 0µg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0mg 0.7mg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 4.24g N/A
Iron 2.4mg 2.43mg 0%
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.278mg 0.135mg 0%
Threonine 1.171mg 0.365mg 0%
Isoleucine 1.157mg 0.518mg 0%
Leucine 2.142mg 1.19mg 0%
Lysine 2.38mg 0.49mg 0%
Methionine 0.672mg 1.124mg 0%
Phenylalanine 0.997mg 0.639mg 0%
Valine 1.242mg 0.76mg 0%
Histidine 0.931mg 0.409mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Steak
27%
Brazil nut
Minerals Daily Need Coverage Score
59%
Steak
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 7.691g)
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 - $1)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Brazil nut
Brazil nut 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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.