Beef vs. Walnut
Nutrition comparison of Cooked Beef and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and walnut:
- Both beef and walnut are high in calories, iron, potassium, protein and saturated fat.
- Walnut has more thiamin and folate, however, beef contains more niacin and Vitamin B12.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and walnut are high in calories. Walnut has 136% more calories than beef - beef has 277 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and much lighter in fat compared to walnut per calorie. Beef has a macronutrient ratio of 38:0:62 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Walnut | |
|---|---|---|
| Protein | 38% | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 62% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than beef - walnut has 6.7g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and walnut are high in protein. Beef has 67% more protein than walnut - beef has 25.4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both beef and walnut are high in saturated fat. Beef has 20% more saturated fat than walnut - beef has 7.3g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
trans fat
Walnut has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than beef - walnut has 1.3mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and walnut contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin D
Beef and walnut contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Beef and walnut contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Beef and walnut contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and folate, however, beef contains more niacin and Vitamin B12. Both beef and walnut contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Beef | Walnut | |
|---|---|---|
| Thiamin | 0.051 MG | 0.341 MG |
| Riboflavin | 0.176 MG | 0.15 MG |
| Niacin | 4.537 MG | 1.125 MG |
| Pantothenic acid | 0.658 MG | 0.57 MG |
| Vitamin B6 | 0.336 MG | 0.537 MG |
| Folate | 11 UG | 98 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 180% more calcium than beef - beef has 35mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both beef and walnut are high in iron. Walnut has 29% more iron than beef - beef has 2.3mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both beef and walnut are high in potassium. Walnut has 60% more potassium than beef - beef has 275mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 9.08 G |
| Total | 0.056 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than beef per 100 grams.
| Beef | Walnut | |
|---|---|---|
| other omega 6 | 0.013 G | 0.063 G |
| linoleic acid | 0.39 G | 38.093 G |
| Total | 0.403 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or walnut contain more calories in 100 grams?Both beef and walnut are high in calories. Walnut has 140% more calories than beef - beef has 277 calories in 100g and walnut has 654 calories.
Is beef or walnut better for protein?
Both beef and walnut are high in protein. Beef has 70% more protein than walnut - beef has 25.4g of protein per 100 grams and walnut has 15.2g of protein.
Does beef or walnut contain more calcium?
Walnut is a rich source of calcium and it has 180% more calcium than beef - beef has 35mg of calcium in 100 grams and walnut has 98mg of calcium.
Does beef or walnut contain more iron?
Both beef and walnut are high in iron. Walnut has 30% more iron than beef - beef has 2.3mg of iron in 100 grams and walnut has 2.9mg of iron.
Does beef or walnut contain more potassium?
Both beef and walnut are high in potassium. Walnut has 60% more potassium than beef - beef has 275mg of potassium in 100 grams and walnut has 441mg of potassium.