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Walnut vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between walnut and beef tenderloin

  • Walnut is richer in copper, manganese, magnesium, fiber, folate, vitamin B6, and vitamin B1, yet beef tenderloin is richer in vitamin B12 and selenium.
  • Daily need coverage for copper for walnut is 163% higher.

Food types used in this article are Nuts, walnuts, english and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Walnut vs Beef tenderloin infographic
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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.
Walnut
7
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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +988.9%
Contains more PotassiumPotassium +33.2%
Contains more CopperCopper +1189.4%
Contains more PhosphorusPhosphorus +70.4%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +24285.7%
Contains more ZincZinc +30.4%
Contains more SeleniumSelenium +367.3%
~equal in Iron ~3.11mg

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
8
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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +278.9%
Contains more Vitamin B5Vitamin B5 +128%
Contains more Vitamin B6Vitamin B6 +114.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1125%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +132.1%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +165.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +56.9%
Contains more WaterWater +1088.5%
Contains more OtherOther +75.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -37%
Contains more Poly. FatPolyunsaturated fat +4617.4%
Contains more Mono. FatMonounsaturated fat +15%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Beef tenderloin DV% diff.
Polyunsaturated fat 47.174g 1g 308%
Copper 1.586mg 0.123mg 163%
Manganese 3.414mg 0.014mg 148%
Vitamin B12 0µg 2.46µg 103%
Fats 65.21g 24.6g 62%
Selenium 4.9µg 22.9µg 33%
Magnesium 158mg 22mg 32%
Cholesterol 0mg 85mg 28%
Fiber 6.7g 0g 27%
Folate 98µg 8µg 23%
Vitamin B6 0.537mg 0.25mg 22%
Vitamin B1 0.341mg 0.09mg 21%
Phosphorus 346mg 203mg 20%
Protein 15.23g 23.9g 17%
Calories 654kcal 324kcal 17%
Saturated fat 6.126g 9.72g 16%
Vitamin B3 1.125mg 3mg 12%
Choline 39.2mg 91mg 9%
Zinc 3.09mg 4.03mg 9%
Calcium 98mg 9mg 9%
Vitamin B2 0.15mg 0.26mg 8%
Vitamin B5 0.57mg 0.25mg 6%
Vitamin E 0.7mg 5%
Carbs 13.71g 0g 5%
Iron 2.91mg 3.11mg 3%
Potassium 441mg 331mg 3%
Monounsaturated fat 8.933g 10.27g 3%
Vitamin K 2.7µg 2%
Sodium 2mg 57mg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.268mg 0%
Threonine 0.596mg 1.044mg 0%
Isoleucine 0.625mg 1.075mg 0%
Leucine 1.17mg 1.889mg 0%
Lysine 0.424mg 1.989mg 0%
Methionine 0.236mg 0.612mg 0%
Phenylalanine 0.711mg 0.933mg 0%
Valine 0.753mg 1.163mg 0%
Histidine 0.391mg 0.818mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
32%
Walnut
44%
Beef tenderloin
Minerals Daily Need Coverage Score
152%
Walnut
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 3.594g)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.