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  6. Walnut oil vs. Rib eye steak

Walnut oil vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between walnut oil and rib eye steak

  • Walnut oil is higher in vitamin K, yet rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, vitamin B2, and phosphorus.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than walnut oil.
  • Walnut oil contains 9 times more vitamin K than rib eye steak. While walnut oil contains 15µg of vitamin K, rib eye steak contains only 1.6µg.

Food varieties used in this article are Oil, walnut and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Walnut oil vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 +12100%
~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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more FatsFats +358.5%
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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains more Mono. FatMonounsaturated fat +116.8%
Contains more Poly. FatPolyunsaturated fat +6063.6%
~equal in Saturated fat ~9.684g

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 Rib eye steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price 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 Rib eye steak DV% diff.
Polyunsaturated fat 63.3g 1.027g 415%
Fats 100g 21.81g 120%
Vitamin B12 0µg 2.1µg 88%
Zinc 0mg 5.91mg 54%
Selenium 0µg 29.7µg 54%
Protein 0g 23.69g 47%
Vitamin B6 0mg 0.477mg 37%
Monounsaturated fat 22.8g 10.519g 31%
Vitamin B3 0mg 4.908mg 31%
Calories 884kcal 291kcal 30%
Iron 0mg 2.24mg 28%
Cholesterol 0mg 80mg 27%
Phosphorus 0mg 152mg 22%
Vitamin B2 0mg 0.287mg 22%
Vitamin B5 0mg 0.536mg 11%
Vitamin K 15µg 1.6µg 11%
Copper 0mg 0.08mg 9%
Choline 0.4mg 48.8mg 9%
Potassium 0mg 260mg 8%
Vitamin B1 0mg 0.071mg 6%
Magnesium 0mg 22mg 5%
Saturated fat 9.1g 9.684g 3%
Manganese 0.08mg 3%
Folate 0µg 6µg 2%
Vitamin E 0.4mg 0.1mg 2%
Sodium 0mg 54mg 2%
Calcium 0mg 11mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 8µg 1%
Vitamin D 0IU 7IU 1%
Trans fat 1.478g N/A
Tryptophan 0mg 0.265mg 0%
Threonine 0mg 1.116mg 0%
Isoleucine 0mg 1.103mg 0%
Leucine 0mg 2.041mg 0%
Lysine 0mg 2.269mg 0%
Methionine 0mg 0.641mg 0%
Phenylalanine 0mg 0.95mg 0%
Valine 0mg 1.184mg 0%
Histidine 0mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Rib eye 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
48%
Rib eye steak
Minerals Daily Need Coverage Score
0%
Walnut oil
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Walnut oil
Walnut oil is lower in Saturated fat (difference - 0.584g)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye 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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.