Walnut vs. Beefsteak raw — In-Depth Nutrition Comparison
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How are walnut and beefsteak raw different?
- Walnut is higher in copper, magnesium, fiber, folate, and vitamin B1; however, beefsteak raw is richer in vitamin B12, selenium, and vitamin B3.
- Daily need coverage for copper for walnut is 167% higher.
- Beefsteak raw has less saturated fat.
Nuts, walnuts, english and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +532% |
| Contains more CalciumCalcium | +1860% |
| Contains more PotassiumPotassium | +17.6% |
| Contains more IronIron | +45.5% |
| Contains more CopperCopper | +1907.6% |
| Contains more PhosphorusPhosphorus | +57.3% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +71.5% |
| Contains more SeleniumSelenium | +469.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +354.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more FolateFolate | +3166.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.3% |
| Contains more Vitamin B3Vitamin B3 | +348.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
| Contains more FatsFats | +1116.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +439.4% |
| Contains more ProteinProtein | +40.4% |
| Contains more WaterWater | +1691.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
1.875 g
Monounsaturated fat:
Mono. Fat
2.354 g
Polyunsaturated fat:
Poly. Fat
0.189 g
| Contains more Mono. FatMonounsaturated fat | +279.5% |
| Contains more Poly. FatPolyunsaturated fat | +24859.8% |
| Contains less Sat. FatSaturated fat | -69.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.189g | 313% |
| Copper | 1.586mg | 0.079mg | 167% |
| Manganese | 3.414mg | 148% | |
| Vitamin B12 | 0µg | 2.69µg | 112% |
| Fats | 65.21g | 5.36g | 92% |
| Selenium | 4.9µg | 27.9µg | 42% |
| Magnesium | 158mg | 25mg | 32% |
| Fiber | 6.7g | 0g | 27% |
| Calories | 654kcal | 134kcal | 26% |
| Vitamin B3 | 1.125mg | 5.048mg | 25% |
| Folate | 98µg | 3µg | 24% |
| Vitamin B1 | 0.341mg | 0.075mg | 22% |
| Cholesterol | 0mg | 67mg | 22% |
| Zinc | 3.09mg | 5.3mg | 20% |
| Saturated fat | 6.126g | 1.875g | 19% |
| Phosphorus | 346mg | 220mg | 18% |
| Monounsaturated fat | 8.933g | 2.354g | 16% |
| Protein | 15.23g | 21.38g | 12% |
| Iron | 2.91mg | 2mg | 11% |
| Vitamin B5 | 0.57mg | 11% | |
| Calcium | 98mg | 5mg | 9% |
| Choline | 39.2mg | 7% | |
| Carbs | 13.71g | 0g | 5% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin B2 | 0.15mg | 0.182mg | 2% |
| Potassium | 441mg | 375mg | 2% |
| Sodium | 2mg | 55mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin K | 2.7µg | 1.5µg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 0g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 2.61g | 0g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 2µg | 0% |
| Vitamin B6 | 0.537mg | 0.543mg | 0% |
| Trans fat | 0.253g | N/A | |
| Tryptophan | 0.17mg | 0.262mg | 0% |
| Threonine | 0.596mg | 1.099mg | 0% |
| Isoleucine | 0.625mg | 1.09mg | 0% |
| Leucine | 1.17mg | 2.011mg | 0% |
| Lysine | 0.424mg | 2.247mg | 0% |
| Methionine | 0.236mg | 0.621mg | 0% |
| Phenylalanine | 0.711mg | 0.931mg | 0% |
| Valine | 0.753mg | 1.152mg | 0% |
| Histidine | 0.391mg | 0.868mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - DPA | 0g | 0.008g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 0.142g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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%
48%
Minerals Daily Need Coverage Score
152%
55%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 53mg)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Beefsteak raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Beefsteak raw is lower in Saturated fat (difference - 4.251g)
Which food is cheaper?
Beefsteak raw is cheaper (difference - $2.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.