Walnut vs. Steak — In-Depth Nutrition Comparison
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Important differences between walnut and steak
- Walnut has more copper, magnesium, fiber, phosphorus, and folate; however, 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +587% |
| Contains more CalciumCalcium | +716.7% |
| Contains more PotassiumPotassium | +58.1% |
| Contains more IronIron | +21.3% |
| Contains more CopperCopper | +1765.9% |
| Contains more PhosphorusPhosphorus | +112.3% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +105.2% |
| Contains more SeleniumSelenium | +549% |
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 | +360.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +68.8% |
| Contains more FolateFolate | +1533.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100.7% |
| Contains more Vitamin B3Vitamin B3 | +357.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.896g | 309% |
| Copper | 1.586mg | 0.085mg | 167% |
| Manganese | 3.414mg | 148% | |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Fats | 65.21g | 19.02g | 71% |
| Selenium | 4.9µg | 31.8µg | 49% |
| Magnesium | 158mg | 23mg | 32% |
| Zinc | 3.09mg | 6.34mg | 30% |
| Fiber | 6.7g | 0g | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Phosphorus | 346mg | 163mg | 26% |
| Vitamin B3 | 1.125mg | 5.149mg | 25% |
| Folate | 98µg | 6µg | 23% |
| Vitamin B1 | 0.341mg | 0.074mg | 22% |
| Protein | 15.23g | 24.85g | 19% |
| Calories | 654kcal | 271kcal | 19% |
| Vitamin B2 | 0.15mg | 0.301mg | 12% |
| Saturated fat | 6.126g | 8.443g | 11% |
| Vitamin B5 | 0.57mg | 11% | |
| Calcium | 98mg | 12mg | 9% |
| Choline | 39.2mg | 7% | |
| Iron | 2.91mg | 2.4mg | 6% |
| Potassium | 441mg | 279mg | 5% |
| Vitamin E | 0.7mg | 5% | |
| Carbs | 13.71g | 0g | 5% |
| Vitamin B6 | 0.537mg | 0.5mg | 3% |
| Sodium | 2mg | 58mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Vitamin A | 1µg | 7µg | 1% |
| Vitamin K | 2.7µg | 1.6µg | 1% |
| Monounsaturated fat | 8.933g | 9.171g | 1% |
| Net carbs | 7.01g | 0g | N/A |
| Sugar | 2.61g | 0g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.278mg | 0% |
| Threonine | 0.596mg | 1.171mg | 0% |
| Isoleucine | 0.625mg | 1.157mg | 0% |
| Leucine | 1.17mg | 2.142mg | 0% |
| Lysine | 0.424mg | 2.38mg | 0% |
| Methionine | 0.236mg | 0.672mg | 0% |
| Phenylalanine | 0.711mg | 0.997mg | 0% |
| Valine | 0.753mg | 1.242mg | 0% |
| Histidine | 0.391mg | 0.931mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +242.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +229.6% |
| Contains more ProteinProtein | +63.2% |
| Contains more WaterWater | +1265.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.4% |
| Contains more Poly. FatPolyunsaturated fat | +5165% |
~equal in
Monounsaturated fat
~9.171g
