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Walnut oil vs. Chuck steak — In-Depth Nutrition Comparison

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How are walnut oil and chuck steak different?

  • Chuck steak is higher than walnut oil in vitamin B12, zinc, selenium, iron, vitamin B3, vitamin B6, phosphorus, vitamin B5, and vitamin B2.
  • Chuck steak covers your daily need for vitamin B12, 126% more than walnut oil.

Oil, walnut and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Walnut oil vs Chuck steak 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin KVitamin K +837.5%
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 +19650%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more FatsFats +409.2%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +141.1%
Contains more Poly. FatPolyunsaturated fat +7714.8%
~equal in Saturated fat ~8.66g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Chuck steak DV% diff.
Polyunsaturated fat 63.3g 0.81g 417%
Vitamin B12 0µg 3.03µg 126%
Fats 100g 19.64g 124%
Zinc 0mg 8.68mg 79%
Protein 0g 24.98g 50%
Selenium 0µg 27.5µg 50%
Monounsaturated fat 22.8g 9.457g 33%
Iron 0mg 2.45mg 31%
Calories 884kcal 277kcal 30%
Vitamin B3 0mg 4.663mg 29%
Vitamin B6 0mg 0.373mg 29%
Cholesterol 0mg 87mg 29%
Phosphorus 0mg 193mg 28%
Vitamin B2 0mg 0.191mg 15%
Vitamin B5 0mg 0.752mg 15%
Choline 0.4mg 79mg 14%
Vitamin K 15µg 1.6µg 11%
Potassium 0mg 325mg 10%
Copper 0mg 0.077mg 9%
Vitamin B1 0mg 0.066mg 6%
Magnesium 0mg 22mg 5%
Sodium 0mg 71mg 3%
Folate 0µg 6µg 2%
Saturated fat 9.1g 8.66g 2%
Calcium 0mg 16mg 2%
Vitamin E 0.4mg 0.1mg 2%
Manganese 0.012mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Vitamin A 0µg 7µg 1%
Trans fat 1.287g N/A
Tryptophan 0mg 0.281mg 0%
Threonine 0mg 1.099mg 0%
Isoleucine 0mg 1.062mg 0%
Leucine 0mg 2.009mg 0%
Lysine 0mg 2.184mg 0%
Methionine 0mg 0.709mg 0%
Phenylalanine 0mg 0.951mg 0%
Valine 0mg 1.129mg 0%
Histidine 0mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
4%
Walnut oil
55%
Chuck steak
Minerals Daily Need Coverage Score
0%
Walnut oil
65%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 71mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2)
Which food is lower in Saturated fat?
Chuck steak
Chuck steak is lower in Saturated fat (difference - 0.44g)
Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.