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  6. Steak vs. Pecan

Steak vs. Pecan — In-Depth Nutrition Comparison

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How are Steak and Pecan different?

  • Steak is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Zinc, however, Pecan is richer in Copper, Vitamin B1, Fiber, and Magnesium.
  • Daily need coverage for Copper from Pecan is 124% higher.
  • Pecan has less Cholesterol.

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

Infographic

Steak vs Pecan 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
:
8
Pecan
Pecan
Contains more Zinc +40%
Contains more Selenium +736.8%
Contains more Calcium +483.3%
Contains more Magnesium +426.1%
Contains more Phosphorus +69.9%
Contains more Potassium +47%
Contains less Sodium -100%
Contains more Copper +1311.8%
Equal in Iron - 2.53
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Zinc +40%
Contains more Selenium +736.8%
Contains more Calcium +483.3%
Contains more Magnesium +426.1%
Contains more Phosphorus +69.9%
Contains more Potassium +47%
Contains less Sodium -100%
Contains more Copper +1311.8%
Equal in Iron - 2.53

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
5
:
7
Pecan
Pecan
Contains more Vitamin D +∞%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +341.2%
Contains more Vitamin B6 +138.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +124%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +791.9%
Contains more Folate +266.7%
Contains more Vitamin K +118.8%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +341.2%
Contains more Vitamin B6 +138.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +124%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +791.9%
Contains more Folate +266.7%
Contains more Vitamin K +118.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Pecan
Pecan
Contains more Protein +171%
Contains more Water +1479.3%
Contains more Fats +278.4%
Contains more Carbs +∞%
Contains more Other +174.1%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +171%
Contains more Water +1479.3%
Contains more Fats +278.4%
Contains more Carbs +∞%
Contains more Other +174.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
0
:
3
Pecan
Pecan
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +344.9%
Contains more Polyunsaturated fat +2312.3%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +344.9%
Contains more Polyunsaturated fat +2312.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Pecan Opinion
Net carbs 0g 4.26g Pecan
Protein 24.85g 9.17g Steak
Fats 19.02g 71.97g Pecan
Carbs 0g 13.86g Pecan
Calories 271kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 0g 3.97g Steak
Fiber 0g 9.6g Pecan
Calcium 12mg 70mg Pecan
Iron 2.4mg 2.53mg Pecan
Magnesium 23mg 121mg Pecan
Phosphorus 163mg 277mg Pecan
Potassium 279mg 410mg Pecan
Sodium 58mg 0mg Pecan
Zinc 6.34mg 4.53mg Steak
Copper 0.085mg 1.2mg Pecan
Manganese 4.5mg Pecan
Selenium 31.8µg 3.8µg Steak
Vitamin A 25IU 56IU Pecan
Vitamin A RAE 7µg 3µg Steak
Vitamin E 1.4mg Pecan
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 0.074mg 0.66mg Pecan
Vitamin B2 0.301mg 0.13mg Steak
Vitamin B3 5.149mg 1.167mg Steak
Vitamin B5 0.863mg Pecan
Vitamin B6 0.5mg 0.21mg Steak
Folate 6µg 22µg Pecan
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 3.5µg Pecan
Tryptophan 0.278mg 0.093mg Steak
Threonine 1.171mg 0.306mg Steak
Isoleucine 1.157mg 0.336mg Steak
Leucine 2.142mg 0.598mg Steak
Lysine 2.38mg 0.287mg Steak
Methionine 0.672mg 0.183mg Steak
Phenylalanine 0.997mg 0.426mg Steak
Valine 1.242mg 0.411mg Steak
Histidine 0.931mg 0.262mg Steak
Cholesterol 78mg 0mg Pecan
Saturated Fat 8.443g 6.18g Pecan
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 40.801g Pecan
Polyunsaturated fat 0.896g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Pecan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
49%
Steak
31%
Pecan
Minerals Daily Need Coverage Score
59%
Steak
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 3.97g)
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 - $0.6)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 2.263g)
Which food is richer in minerals?
Pecan
Pecan 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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.