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.
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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.
| 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% |
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.
| 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
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
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
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
59%
1208%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Steak is lower in Saturated fat (difference - 7.691g)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 10)
Which food is cheaper?
Steak is cheaper (difference - $1)
Which food is lower in Cholesterol?
Brazil nut is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
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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.