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  6. Walnut vs. Rib eye steak

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

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Important differences between walnut and rib eye steak

  • Walnut has more copper, manganese, magnesium, phosphorus, and fiber; however, rib eye steak has more vitamin B12, selenium, zinc, and vitamin B3.
  • Walnut's daily need coverage for copper is 167% more.

The food varieties used in the comparison are Nuts, walnuts, english and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Walnut vs Rib eye steak 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
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +790.9%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +29.9%
Contains more CopperCopper +1882.5%
Contains more PhosphorusPhosphorus +127.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +4167.5%
Contains more ZincZinc +91.3%
Contains more SeleniumSelenium +506.1%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +380.3%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more Vitamin KVitamin K +68.8%
Contains more FolateFolate +1533.3%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more Vitamin B3Vitamin B3 +336.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +24.5%
~equal in Vitamin B5 ~0.536mg

All nutrients comparison - raw data values

Nutrient Walnut Rib eye steak DV% diff.
Polyunsaturated fat 47.174g 1.027g 308%
Copper 1.586mg 0.08mg 167%
Manganese 3.414mg 0.08mg 145%
Vitamin B12 0µg 2.1µg 88%
Fats 65.21g 21.81g 67%
Selenium 4.9µg 29.7µg 45%
Magnesium 158mg 22mg 32%
Phosphorus 346mg 152mg 28%
Cholesterol 0mg 80mg 27%
Fiber 6.7g 0g 27%
Zinc 3.09mg 5.91mg 26%
Vitamin B3 1.125mg 4.908mg 24%
Vitamin B1 0.341mg 0.071mg 23%
Folate 98µg 6µg 23%
Calories 654kcal 291kcal 18%
Protein 15.23g 23.69g 17%
Saturated fat 6.126g 9.684g 16%
Vitamin B2 0.15mg 0.287mg 11%
Calcium 98mg 11mg 9%
Iron 2.91mg 2.24mg 8%
Vitamin B6 0.537mg 0.477mg 5%
Potassium 441mg 260mg 5%
Carbs 13.71g 0g 5%
Vitamin E 0.7mg 0.1mg 4%
Monounsaturated fat 8.933g 10.519g 4%
Choline 39.2mg 48.8mg 2%
Sodium 2mg 54mg 2%
Vitamin K 2.7µg 1.6µg 1%
Vitamin B5 0.57mg 0.536mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 1µg 8µg 1%
Vitamin D 0IU 7IU 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Trans fat 1.478g N/A
Tryptophan 0.17mg 0.265mg 0%
Threonine 0.596mg 1.116mg 0%
Isoleucine 0.625mg 1.103mg 0%
Leucine 1.17mg 2.041mg 0%
Lysine 0.424mg 2.269mg 0%
Methionine 0.236mg 0.641mg 0%
Phenylalanine 0.711mg 0.95mg 0%
Valine 0.753mg 1.184mg 0%
Histidine 0.391mg 0.888mg 0%
Fructose 0.09g 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 0g 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
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 +199%
Contains more CarbsCarbs +∞%
Contains more OtherOther +17700%
Contains more ProteinProtein +55.5%
Contains more WaterWater +1238.8%

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
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 less Sat. FatSaturated fat -36.7%
Contains more Poly. FatPolyunsaturated fat +4493.4%
Contains more Mono. FatMonounsaturated fat +17.8%

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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. 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.