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  6. Walnut vs. Beef broiled

Walnut vs. Beef broiled — In-Depth Nutrition Comparison

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Summary of differences between walnut and beef broiled

  • Walnut has more copper, manganese, magnesium, fiber, and vitamin B1; however, beef broiled is higher in vitamin B12, selenium, zinc, and vitamin B3.
  • Walnut covers your daily need for copper, 167% more than beef broiled.

These are the specific foods used in this comparison Nuts, walnuts, english and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Walnut vs Beef broiled 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.
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +652.4%
Contains more CalciumCalcium +444.4%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +11.9%
Contains more CopperCopper +1765.9%
Contains more PhosphorusPhosphorus +74.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +28350%
Contains more ZincZinc +104.2%
Contains more SeleniumSelenium +338.8%

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.
Walnut
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +641.3%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +988.9%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +378%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +110.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Beef broiled DV% diff.
Polyunsaturated fat 47.174g 0.484g 311%
Copper 1.586mg 0.085mg 167%
Manganese 3.414mg 0.012mg 148%
Vitamin B12 0µg 2.64µg 110%
Fats 65.21g 15.41g 77%
Magnesium 158mg 21mg 33%
Selenium 4.9µg 21.5µg 30%
Zinc 3.09mg 6.31mg 29%
Cholesterol 0mg 88mg 29%
Vitamin B3 1.125mg 5.378mg 27%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.046mg 25%
Folate 98µg 9µg 22%
Protein 15.23g 25.93g 21%
Phosphorus 346mg 198mg 21%
Calories 654kcal 250kcal 20%
Vitamin B6 0.537mg 0.382mg 12%
Choline 39.2mg 82.4mg 8%
Calcium 98mg 18mg 8%
Monounsaturated fat 8.933g 6.668g 6%
Carbs 13.71g 0g 5%
Vitamin E 0.7mg 0.12mg 4%
Iron 2.91mg 2.6mg 4%
Potassium 441mg 318mg 4%
Sodium 2mg 72mg 3%
Vitamin B2 0.15mg 0.176mg 2%
Vitamin B5 0.57mg 0.658mg 2%
Vitamin K 2.7µg 1.2µg 1%
Vitamin C 1.3mg 0mg 1%
Saturated fat 6.126g 5.895g 1%
Net carbs 7.01g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Vitamin A 1µg 3µg 0%
Trans fat 0.572g N/A
Tryptophan 0.17mg 0.094mg 0%
Threonine 0.596mg 0.72mg 0%
Isoleucine 0.625mg 0.822mg 0%
Leucine 1.17mg 1.45mg 0%
Lysine 0.424mg 1.54mg 0%
Methionine 0.236mg 0.478mg 0%
Phenylalanine 0.711mg 0.725mg 0%
Valine 0.753mg 0.914mg 0%
Histidine 0.391mg 0.604mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +323.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +161.8%
Contains more ProteinProtein +70.3%
Contains more WaterWater +1324.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains more Mono. FatMonounsaturated fat +34%
Contains more Poly. FatPolyunsaturated fat +9646.7%
~equal in Saturated fat ~5.895g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.