Beef vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pine nuts, dried is higher in more vitamins & minerals
Calories (kcal)
Beef 179
Nuts 673
Protein (g)
Beef 31.3
Nuts 13.7
Carbs (g)
Beef 0
Nuts 13.1
Fat (g)
Beef 6.00
Nuts 68.4
Fiber (g)
Beef 0
Nuts 3.70
Quick answers
Which has more protein?
Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled — 31.3g vs 13.7g per 100g.
Which has fewer calories?
Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled — 179 vs 673 kcal per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 179 kcal | 673 kcal | -73% |
| Macronutrients | |||
| Water | 62.3 g | 2.28 g | +2631% |
| Protein | 31.3 g | 13.7 g | +129% |
| Total lipid (fat) | 6.00 g | 68.4 g | -91% |
| Carbohydrate, by difference | 0 g | 13.1 g | -100% |
| Fiber, total dietary | 0 g | 3.70 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.83 g | 4.90 g | -63% |
| Fatty acids, total monounsaturated | 1.02 g | 18.8 g | -95% |
| Fatty acids, total trans | 0.124 g | — | |
| Cholesterol | 201 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.800 mg | -100% |
| Thiamin (Vitamin B1) | 0.237 mg | 0.364 mg | -35% |
| Riboflavin (Vitamin B2) | 0.983 mg | 0.227 mg | +333% |
| Niacin (Vitamin B3) | 3.37 mg | 4.39 mg | -23% |
| Pantothenic acid (Vitamin B5) | 1.23 mg | 0.313 mg | +293% |
| Vitamin B-6 — Pyridoxine | 0.122 mg | 0.094 mg | +30% |
| Biotin (Vitamin B7) | — | 34.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 55.8 mg | |
| Vitamin B-12 — Cobalamin | 6.73 ug | 0 ug | |
| Vitamin A, RAE | 14.0 ug | 1.00 ug | +1300% |
| Carotene, beta | 0 ug | 17.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.09 mg | 9.33 mg | -78% |
| Vitamin D (D2 + D3) | 0.200 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 16.0 mg | -62% |
| Iron, Fe | 6.81 mg | 5.53 mg | +23% |
| Magnesium, Mg | 26.0 mg | 251 mg | -90% |
| Phosphorus, P | 265 mg | 575 mg | -54% |
| Potassium, K | 184 mg | 597 mg | -69% |
| Sodium, Na | 59.0 mg | 2.00 mg | +2850% |
| Zinc, Zn | 2.79 mg | 6.45 mg | -57% |
| Copper, Cu | 0.648 mg | 1.32 mg | -51% |
| Manganese, Mn | 0.041 mg | 8.80 mg | -100% |
| Selenium, Se | 17.0 ug | 0.700 ug | +2329% |
| Other Nutrients | |||
| Energy | 750 kj | 2816 kj | -73% |
| Ash | 1.04 g | 2.59 g | -60% |
| Total Sugars | 0 g | 3.59 g | -100% |
| Sucrose | — | 3.45 g | |
| Glucose | — | 0.070 g | |
| Fructose | — | 0.070 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 1.43 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 34.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 34.0 ug | |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 14.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 47.0 IU | 29.0 IU | +62% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 9.00 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 11.1 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.690 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 7.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | — | |
| Vitamin K1 — Phylloquinone | — | 53.9 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.049 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.680 g | 3.21 g | -79% |
| SFA 17:0 (Margaric acid) | 0.073 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.999 g | 1.39 g | -28% |
| SFA 20:0 (Arachidic acid) | 0.009 g | 0.229 g | -96% |
| SFA 22:0 (Behenic acid) | 0.007 g | 0.068 g | -90% |
| SFA 24:0 (Lignoceric acid) | 0.007 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0.011 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.078 g | 0.017 g | +359% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.051 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.923 g | 17.9 g | -95% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.826 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | 0.801 g | -99% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.004 g | — | |
| Fatty acids, total polyunsaturated | 1.05 g | 34.1 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.504 g | 33.2 g | -98% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.486 g | — | |
| PUFA 18:2 CLAs | 0.019 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.120 g | 0.164 g | -27% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.114 g | 0.112 g | +2% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 g | 0.052 g | -90% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 g | 0.404 g | -99% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.051 g | 0.353 g | -86% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.004 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.047 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.189 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.189 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.102 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.050 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.124 g | — | |
| TFA 16:1 t | 0.027 g | — | |
| TFA 18:1 t | 0.097 g | — | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 20.0 mg | |
| Beta-sitosterol | — | 132 mg | |
| Tryptophan (EAA) | 0.328 g | 0.107 g | +207% |
| Threonine (EAA) | 1.13 g | 0.370 g | +206% |
| Isoleucine (EAA, BCAA) | 1.30 g | 0.542 g | +140% |
| Leucine (EAA, BCAA) | 2.36 g | 0.991 g | +138% |
| Lysine (EAA) | 2.48 g | 0.540 g | +359% |
| Methionine (EAA) | 1.03 g | 0.259 g | +297% |
| Cystine (conditionally essential) | — | 0.289 g | |
| Phenylalanine (EAA) | 1.22 g | 0.524 g | +132% |
| Tyrosine (conditionally essential) | 1.05 g | 0.509 g | +107% |
| Valine (EAA, BCAA) | 1.38 g | 0.687 g | +101% |
| Arginine (conditionally essential) | 2.06 g | 2.41 g | -15% |
| Histidine (EAA) | 1.13 g | 0.341 g | +230% |
| Alanine | 1.63 g | 0.684 g | +138% |
| Aspartic acid | — | 1.30 g | |
| Glutamic acid | 4.36 g | 2.93 g | +49% |
| Glycine (conditionally essential) | 1.70 g | 0.691 g | +147% |
| Proline (conditionally essential) | 1.00 g | 0.673 g | +49% |
| Serine | 1.10 g | 0.835 g | +32% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled nutrition facts Nuts, pine nuts, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +2850% in Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled Selenium, Se +2329% in Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled Vitamin A, RAE +1300% in Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled Riboflavin (Vitamin B2) +333% in Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled
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