How many calories are in one pound of beef?

Beef has 1256 calories per pound or 277 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one pound of beef?

An excellent source of protein, a single pound of Beef contains 230% of recommended daily values or 115 grams of protein. However, the protein in beef is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in beef?

Beef is an excellent source of many nutrients, including protein, calcium, iron, potassium, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of magnesium and thiamin.

Does beef contain omega 3 fatty acids?

Beef is a source of healthy omega-3 fatty acids, containing a total of 0.25 grams for every pound. It contains significant amounts of alpha linoleic acid.

Vegan Food with Nutrition Similar to Beef

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Summary
Similar plants
Similar nuts

Beef source

Similar to Beef

A common and nutrient dense meat, beef is an excellent source of protein and Vitamin B12. It is also a good source of iron, potassium, niacin and Vitamin B6. One pound of cooked ground beef contains about 1256 calories.

For vegan nutritional substitutes, the most comparable foods to beef include edamame, chickpeas and fried tofu.

We compared the key nutrients in beef (iron, potassium, niacin, Vitamin B6, protein and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Edamame, Sprouted Peas, Lima Beans, Peas, Dijon Mustard

nuts, grains and legumes: Chickpeas, Fried Tofu, Lentils, Soy Flour, Peanut Flour, Soy Sauce, Peanuts, Barley, White Beans, Mung Bean, Walnut, Pistachio, Hazelnut, Pumpkin Seeds, Oats

The details of the top vegan 20 foods most nutritionally similar to beef are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to beef including edamame, sprouted peas, lima beans, peas and dijon mustard.

Edamame

Similarity: 88%

Edamame is also high in protein, iron and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, calcium and thiamin than beef.

For 100 grams of beef and edamame:

Beef (3.5 ounces)		Edamame (5/8 cup)
2.3	iron (MG)	2.3
275	potassium (MG)	436
4.5	niacin (MG)	0.92
0.34	Vitamin B6 (MG)	0.1
25	protein (G)	12
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, niacin, Vitamin B6 and Vitamin B12 than edamame by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	121
0	dietary fiber (G)	5.2
0	sugar (G)	2.2
7.3	saturated fat (G)	0.62
1.2	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
3	Vitamin A (UG)	15
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.68
35	calcium (MG)	63
0.05	thiamin (MG)	0.2
0.18	riboflavin (MG)	0.16
0.66	pantothenic acid (MG)	0.4
0.34	Vitamin B6 (MG)	0.1
11	folate (UG)	311
2.9	Vitamin B12 (UG)	0

0.878 | 0.878 | 3.97 Complete Comparison:
Edamame vs. Beef

Sprouted Peas

Similarity: 84%

Sprouted peas are also high in protein, iron and potassium. Also, sprouted peas contains more Vitamin C, thiamin and folate than beef.

For 100 grams of beef and sprouted peas:

Beef (3.5 ounces)		Sprouted Peas (7/8 cup)
2.3	iron (MG)	2.3
275	potassium (MG)	381
4.5	niacin (MG)	3.1
0.34	Vitamin B6 (MG)	0.27
25	protein (G)	8.8
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, niacin, Vitamin B6 and Vitamin B12 than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	124
7.3	saturated fat (G)	0.12
1.2	trans fat (G)	0
0	Vitamin C (MG)	10
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0
35	calcium (MG)	36
0.05	thiamin (MG)	0.23
0.18	riboflavin (MG)	0.16
0.66	pantothenic acid (MG)	1
0.34	Vitamin B6 (MG)	0.27
11	folate (UG)	144
2.9	Vitamin B12 (UG)	0

0.844 | 0.844 | 2.96 Complete Comparison:
Sprouted Peas vs. Beef

Lima Beans

Similarity: 82%

Lima beans are also high in iron and potassium. Also, lima beans contains more dietary fiber, Vitamin C and thiamin than beef.

For 100 grams of beef and lima beans:

Beef (3.5 ounces)		Lima Beans (5/8 cup)
2.3	iron (MG)	3.1
275	potassium (MG)	467
4.5	niacin (MG)	1.5
0.34	Vitamin B6 (MG)	0.2
25	protein (G)	6.8
2.9	Vitamin B12 (UG)	0

However, beef does contain more protein, trans fat, riboflavin and niacin than lima beans by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	113
0	dietary fiber (G)	4.9
0	sugar (G)	1.5
7.3	saturated fat (G)	0.2
1.2	trans fat (G)	0
0	Vitamin C (MG)	23
3	Vitamin A (UG)	10
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.32
35	calcium (MG)	34
0.05	thiamin (MG)	0.22
0.18	riboflavin (MG)	0.1
0.66	pantothenic acid (MG)	0.25
0.34	Vitamin B6 (MG)	0.2
11	folate (UG)	34
2.9	Vitamin B12 (UG)	0

0.818 | 0.818 | 3.18 Complete Comparison:
Lima Beans vs. Beef

Peas

Similarity: 81%

Peas are also high in potassium and contains some of the same nutrients. Moreover, peas contains more dietary fiber, Vitamin C, Vitamin A and thiamin than beef.

For 100 grams of beef and peas:

Beef (3.5 ounces)		Peas (3/4 cup)
2.3	iron (MG)	1.5
275	potassium (MG)	244
4.5	niacin (MG)	2.1
0.34	Vitamin B6 (MG)	0.17
25	protein (G)	5.4
2.9	Vitamin B12 (UG)	0

However, beef does contain more protein, trans fat and calcium than peas by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	81
0	dietary fiber (G)	5.7
0	sugar (G)	5.7
7.3	saturated fat (G)	0.07
1.2	trans fat (G)	0
0	Vitamin C (MG)	40
3	Vitamin A (UG)	38
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.13
35	calcium (MG)	25
0.05	thiamin (MG)	0.27
0.18	riboflavin (MG)	0.13
0.66	pantothenic acid (MG)	0.1
0.34	Vitamin B6 (MG)	0.17
11	folate (UG)	65
2.9	Vitamin B12 (UG)	0

0.807 | 0.807 | 3.03 Complete Comparison:
Peas vs. Beef

Dijon Mustard

Similarity: 81%

More nutritionally dense than beef, dijon mustard is high in many of the same nutrients as beef, including protein, iron, potassium and niacin. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and calcium than beef.

For 100 grams of beef and dijon mustard:

Beef (3.5 ounces)		Dijon Mustard (50 tsps)
2.3	iron (MG)	9.2
275	potassium (MG)	738
4.5	niacin (MG)	4.7
0.34	Vitamin B6 (MG)	0.4
25	protein (G)	26
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat and Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	508
0	dietary fiber (G)	12
0	sugar (G)	6.8
7.3	saturated fat (G)	2
1.2	trans fat (G)	0
0	Vitamin C (MG)	7.1
3	Vitamin A (UG)	2
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	5.1
35	calcium (MG)	266
0.05	thiamin (MG)	0.81
0.18	riboflavin (MG)	0.26
0.66	pantothenic acid (MG)	0.81
0.34	Vitamin B6 (MG)	0.4
11	folate (UG)	162
2.9	Vitamin B12 (UG)	0

0.806 | 0.806 | 10.48 Complete Comparison:
Dijon Mustard vs. Beef

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to beef. Chickpeas, fried tofu, lentils, soy flour and peanut flour are all high in iron, potassium, niacin, Vitamin B6, protein and or Vitamin B12.

Chickpeas

Similarity: 88%

Chickpeas are also high in protein, iron and potassium. Moreover, chickpeas contains more dietary fiber, Vitamin C, calcium and folate than beef.

For 100 grams of beef and chickpeas:

Beef (3.5 ounces)		Chickpeas (5/8 cup)
2.3	iron (MG)	2.9
275	potassium (MG)	291
4.5	niacin (MG)	0.53
0.34	Vitamin B6 (MG)	0.14
25	protein (G)	8.9
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, riboflavin, niacin and Vitamin B6 than chickpeas by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	164
0	dietary fiber (G)	7.6
0	sugar (G)	4.8
7.3	saturated fat (G)	0.27
1.2	trans fat (G)	0
0	Vitamin C (MG)	1.3
3	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.35
35	calcium (MG)	49
0.05	thiamin (MG)	0.12
0.18	riboflavin (MG)	0.06
0.66	pantothenic acid (MG)	0.29
0.34	Vitamin B6 (MG)	0.14
11	folate (UG)	172
2.9	Vitamin B12 (UG)	0

0.878 | 0.878 | 3.16 Complete Comparison:
Chickpeas vs. Beef

Fried Tofu

Similarity: 87%

Fried tofu is also high in protein and iron. Also, fried tofu contains more dietary fiber, calcium and thiamin than beef.

For 100 grams of beef and fried tofu:

Beef (3.5 ounces)		Fried Tofu (3.5 ounces)
2.3	iron (MG)	4.9
275	potassium (MG)	146
4.5	niacin (MG)	0.1
0.34	Vitamin B6 (MG)	0.1
25	protein (G)	19
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, potassium, riboflavin and niacin than fried tofu by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	270
0	dietary fiber (G)	3.9
0	sugar (G)	2.7
7.3	saturated fat (G)	2.9
1.2	trans fat (G)	0
3	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.04
35	calcium (MG)	372
0.05	thiamin (MG)	0.17
0.18	riboflavin (MG)	0.05
0.66	pantothenic acid (MG)	0.14
0.34	Vitamin B6 (MG)	0.1
11	folate (UG)	27
2.9	Vitamin B12 (UG)	0

0.874 | 0.874 | 4.39 Complete Comparison:
Fried Tofu vs. Beef

Lentils

Similarity: 87%

Lentils are also high in protein, iron and potassium. Moreover, lentils contains more dietary fiber, Vitamin C, thiamin and folate than beef.

For 100 grams of beef and lentils:

Beef (3.5 ounces)		Lentils (1/2 cup)
2.3	iron (MG)	3.3
275	potassium (MG)	369
4.5	niacin (MG)	1.1
0.34	Vitamin B6 (MG)	0.18
25	protein (G)	9
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, calcium, riboflavin and niacin than lentils by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	116
0	dietary fiber (G)	7.9
0	sugar (G)	1.8
7.3	saturated fat (G)	0.05
1.2	trans fat (G)	0
0	Vitamin C (MG)	1.5
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.11
35	calcium (MG)	19
0.05	thiamin (MG)	0.17
0.18	riboflavin (MG)	0.07
0.66	pantothenic acid (MG)	0.64
0.34	Vitamin B6 (MG)	0.18
11	folate (UG)	181
2.9	Vitamin B12 (UG)	0

0.872 | 0.872 | 2.92 Complete Comparison:
Lentils vs. Beef

Soy Flour

Similarity: 87%

More nutritionally dense than beef, soy flour is high in many of the same nutrients as beef, including protein, iron, potassium and Vitamin B6. Moreover, soy flour contains more dietary fiber, calcium, thiamin and riboflavin than beef.

For 100 grams of beef and soy flour:

Beef (3.5 ounces)		Soy Flour (1.25 cup)
2.3	iron (MG)	8.2
275	potassium (MG)	2090
4.5	niacin (MG)	3
0.34	Vitamin B6 (MG)	1.1
25	protein (G)	50
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, niacin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	372
0	dietary fiber (G)	16
0	sugar (G)	9.3
7.3	saturated fat (G)	1.3
1.2	trans fat (G)	0
3	Vitamin A (UG)	2
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.55
35	calcium (MG)	285
0.05	thiamin (MG)	1.1
0.18	riboflavin (MG)	0.28
0.66	pantothenic acid (MG)	1.6
0.34	Vitamin B6 (MG)	1.1
11	folate (UG)	289
2.9	Vitamin B12 (UG)	0

0.869 | 0.869 | 11.51 Complete Comparison:
Soy Flour vs. Beef

Peanut Flour

Similarity: 86%

More nutritionally dense than beef, peanut flour is high in many of the same nutrients as beef, including protein, iron, potassium and niacin. Moreover, peanut flour contains more dietary fiber, calcium, thiamin and riboflavin than beef.

For 100 grams of beef and peanut flour:

Beef (3.5 ounces)		Peanut Flour (1.75 cup)
2.3	iron (MG)	2.1
275	potassium (MG)	1290
4.5	niacin (MG)	27
0.34	Vitamin B6 (MG)	0.5
25	protein (G)	52
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	327
0	dietary fiber (G)	16
0	sugar (G)	8.2
7.3	saturated fat (G)	0.06
1.2	trans fat (G)	0
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.05
35	calcium (MG)	140
0.05	thiamin (MG)	0.7
0.18	riboflavin (MG)	0.48
0.66	pantothenic acid (MG)	2.7
0.34	Vitamin B6 (MG)	0.5
11	folate (UG)	248
2.9	Vitamin B12 (UG)	0

0.862 | 0.862 | 10.16 Complete Comparison:
Peanut Flour vs. Beef

Soy Sauce

Similarity: 86%

Soy sauce is also high in protein and potassium. Also, soy sauce contains more dietary fiber than beef.

For 100 grams of beef and soy sauce:

Beef (3.5 ounces)		Soy Sauce (6 tbsps)
2.3	iron (MG)	1.5
275	potassium (MG)	435
4.5	niacin (MG)	2.2
0.34	Vitamin B6 (MG)	0.15
25	protein (G)	8.1
2.9	Vitamin B12 (UG)	0

A higher water content, soy sauce is less nutritionally dense than beef. Beef does contain more trans fat, iron and niacin than soy sauce by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	53
0	dietary fiber (G)	0.8
0	sugar (G)	0.4
7.3	saturated fat (G)	0.07
1.2	trans fat (G)	0
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0
35	calcium (MG)	33
0.05	thiamin (MG)	0.03
0.18	riboflavin (MG)	0.17
0.66	pantothenic acid (MG)	0.3
0.34	Vitamin B6 (MG)	0.15
11	folate (UG)	14
2.9	Vitamin B12 (UG)	0

0.858 | 0.858 | 2.26 Complete Comparison:
Soy Sauce vs. Beef

Peanuts

Similarity: 86%

Peanuts are high in many of the same nutrients as beef, including protein, saturated fat, potassium and niacin. Moreover, peanuts contains more dietary fiber, Vitamin E, calcium and thiamin than beef.

For 100 grams of beef and peanuts:

Beef (3.5 ounces)		Peanuts (5/8 cup)
2.3	iron (MG)	1.6
275	potassium (MG)	634
4.5	niacin (MG)	14
0.34	Vitamin B6 (MG)	0.47
25	protein (G)	24
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, iron and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	587
0	dietary fiber (G)	8.4
0	sugar (G)	4.9
7.3	saturated fat (G)	7.7
1.2	trans fat (G)	0.03
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	4.9
35	calcium (MG)	58
0.05	thiamin (MG)	0.15
0.18	riboflavin (MG)	0.2
0.66	pantothenic acid (MG)	1
0.34	Vitamin B6 (MG)	0.47
11	folate (UG)	97
2.9	Vitamin B12 (UG)	0

0.856 | 0.856 | 7.45 Complete Comparison:
Peanuts vs. Beef

Barley

Similarity: 85%

Barley is high in many of the same nutrients as beef, including protein, iron, potassium and niacin. Also, barley contains more dietary fiber and thiamin than beef.

For 100 grams of beef and barley:

Beef (3.5 ounces)		Barley (1/2 cup)
2.3	iron (MG)	2.5
275	potassium (MG)	280
4.5	niacin (MG)	4.6
0.34	Vitamin B6 (MG)	0.26
25	protein (G)	9.9
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, Vitamin B6 and Vitamin B12 than barley by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
7.3	saturated fat (G)	0.24
1.2	trans fat (G)	0
3	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.02
35	calcium (MG)	29
0.05	thiamin (MG)	0.19
0.18	riboflavin (MG)	0.11
0.66	pantothenic acid (MG)	0.28
0.34	Vitamin B6 (MG)	0.26
11	folate (UG)	23
2.9	Vitamin B12 (UG)	0

0.854 | 0.854 | 4.82 Complete Comparison:
Barley vs. Beef

White Beans

Similarity: 85%

White beans are also high in iron and potassium. Also, white beans contains more dietary fiber, calcium and folate than beef.

For 100 grams of beef and white beans:

Beef (3.5 ounces)		White Beans (3/8 cup)
2.3	iron (MG)	3
275	potassium (MG)	454
4.5	niacin (MG)	0.11
0.34	Vitamin B6 (MG)	0.08
25	protein (G)	7.3
2.9	Vitamin B12 (UG)	0

A higher water content, white beans is less nutritionally dense than beef. Beef does contain more protein, trans fat, riboflavin and niacin than white beans by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	114
0	dietary fiber (G)	4.8
0	sugar (G)	0.29
7.3	saturated fat (G)	0.07
1.2	trans fat (G)	0
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.79
35	calcium (MG)	73
0.05	thiamin (MG)	0.1
0.18	riboflavin (MG)	0.04
0.66	pantothenic acid (MG)	0.19
0.34	Vitamin B6 (MG)	0.08
11	folate (UG)	65
2.9	Vitamin B12 (UG)	0

0.846 | 0.846 | 2.14 Complete Comparison:
White Beans vs. Beef

Mung Bean

Similarity: 85%

Mung bean is high in many of the same nutrients as beef, including protein, iron, potassium and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, calcium and thiamin than beef.

For 100 grams of beef and mung bean:

Beef (3.5 ounces)		Mung Bean (1/2 cup)
2.3	iron (MG)	6.7
275	potassium (MG)	1246
4.5	niacin (MG)	2.3
0.34	Vitamin B6 (MG)	0.38
25	protein (G)	24
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, niacin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	347
0	dietary fiber (G)	16
0	sugar (G)	6.6
7.3	saturated fat (G)	0.35
1.2	trans fat (G)	0
0	Vitamin C (MG)	4.8
3	Vitamin A (UG)	6
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.51
35	calcium (MG)	132
0.05	thiamin (MG)	0.62
0.18	riboflavin (MG)	0.23
0.66	pantothenic acid (MG)	1.9
0.34	Vitamin B6 (MG)	0.38
11	folate (UG)	625
2.9	Vitamin B12 (UG)	0

0.845 | 0.845 | 7.63 Complete Comparison:
Mung Bean vs. Beef

Walnut

Similarity: 84%

Walnut is high in many of the same nutrients as beef, including protein, saturated fat, iron and potassium. Moreover, walnut contains more dietary fiber, Vitamin C, calcium and thiamin than beef.

For 100 grams of beef and walnut:

Beef (3.5 ounces)		Walnut (7/8 cup)
2.3	iron (MG)	2.9
275	potassium (MG)	441
4.5	niacin (MG)	1.1
0.34	Vitamin B6 (MG)	0.54
25	protein (G)	15
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, niacin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	654
0	dietary fiber (G)	6.7
0	sugar (G)	2.6
7.3	saturated fat (G)	6.1
1.2	trans fat (G)	0
0	Vitamin C (MG)	1.3
3	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0.7
35	calcium (MG)	98
0.05	thiamin (MG)	0.34
0.18	riboflavin (MG)	0.15
0.66	pantothenic acid (MG)	0.57
0.34	Vitamin B6 (MG)	0.54
11	folate (UG)	98
2.9	Vitamin B12 (UG)	0

0.841 | 0.841 | 6.28 Complete Comparison:
Walnut vs. Beef

Pistachio

Similarity: 83%

Pistachio is high in many of the same nutrients as beef, including protein, saturated fat, iron and potassium. Moreover, pistachio contains more dietary fiber, Vitamin C, Vitamin E and calcium than beef.

For 100 grams of beef and pistachio:

Beef (3.5 ounces)		Pistachio (7/8 cup)
2.3	iron (MG)	4
275	potassium (MG)	1007
4.5	niacin (MG)	1.4
0.34	Vitamin B6 (MG)	1.1
25	protein (G)	21
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, niacin and Vitamin B12 than pistachio by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	572
0	dietary fiber (G)	10
0	sugar (G)	7.7
7.3	saturated fat (G)	5.6
1.2	trans fat (G)	0
0	Vitamin C (MG)	3
3	Vitamin A (UG)	13
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	2.2
35	calcium (MG)	107
0.05	thiamin (MG)	0.7
0.18	riboflavin (MG)	0.23
0.66	pantothenic acid (MG)	0.51
0.34	Vitamin B6 (MG)	1.1
11	folate (UG)	51
2.9	Vitamin B12 (UG)	0

0.825 | 0.825 | 7.29 Complete Comparison:
Pistachio vs. Beef

Hazelnut

Similarity: 82%

Hazelnut is high in many of the same nutrients as beef, including protein, iron, potassium and Vitamin B6. Moreover, hazelnut contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than beef.

For 100 grams of beef and hazelnut:

Beef (3.5 ounces)		Hazelnut (3.5 ounces)
2.3	iron (MG)	4.4
275	potassium (MG)	755
4.5	niacin (MG)	2.1
0.34	Vitamin B6 (MG)	0.62
25	protein (G)	15
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, niacin and Vitamin B12 than hazelnut by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	646
0	dietary fiber (G)	9.4
0	sugar (G)	4.9
7.3	saturated fat (G)	4.5
1.2	trans fat (G)	0
0	Vitamin C (MG)	3.8
3	Vitamin A (UG)	3
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	15
35	calcium (MG)	123
0.05	thiamin (MG)	0.34
0.18	riboflavin (MG)	0.12
0.66	pantothenic acid (MG)	0.92
0.34	Vitamin B6 (MG)	0.62
11	folate (UG)	88
2.9	Vitamin B12 (UG)	0

0.82 | 0.82 | 7.63 Complete Comparison:
Hazelnut vs. Beef

Pumpkin Seeds

Similarity: 82%

Pumpkin seeds are also high in protein, iron and potassium. Also, pumpkin seeds contains more dietary fiber, Vitamin A and calcium than beef.

For 100 grams of beef and pumpkin seeds:

Beef (3.5 ounces)		Pumpkin Seeds (1.5 cup)
2.3	iron (MG)	3.3
275	potassium (MG)	919
4.5	niacin (MG)	0.29
0.34	Vitamin B6 (MG)	0.04
25	protein (G)	19
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, riboflavin, niacin and pantothenic acid than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	446
0	dietary fiber (G)	18
7.3	saturated fat (G)	3.7
1.2	trans fat (G)	0
0	Vitamin C (MG)	0.3
3	Vitamin A (UG)	3
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0
35	calcium (MG)	55
0.05	thiamin (MG)	0.03
0.18	riboflavin (MG)	0.05
0.66	pantothenic acid (MG)	0.06
0.34	Vitamin B6 (MG)	0.04
11	folate (UG)	9
2.9	Vitamin B12 (UG)	0

0.815 | 0.815 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Beef

Oats

Similarity: 80%

Oats are also high in protein, iron and potassium. Moreover, oats contains more dietary fiber, calcium, thiamin, pantothenic acid and folate than beef.

For 100 grams of beef and oats:

Beef (3.5 ounces)		Oats (5/8 cup)
2.3	iron (MG)	4.7
275	potassium (MG)	429
4.5	niacin (MG)	0.96
0.34	Vitamin B6 (MG)	0.12
25	protein (G)	17
2.9	Vitamin B12 (UG)	0

However, beef does contain more trans fat, niacin, Vitamin B6 and Vitamin B12 than oats by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	389
0	dietary fiber (G)	11
7.3	saturated fat (G)	1.2
1.2	trans fat (G)	0
3	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.12	Vitamin E (MG)	0
35	calcium (MG)	54
0.05	thiamin (MG)	0.76
0.18	riboflavin (MG)	0.14
0.66	pantothenic acid (MG)	1.3
0.34	Vitamin B6 (MG)	0.12
11	folate (UG)	56
2.9	Vitamin B12 (UG)	0

0.804 | 0.804 | 6.04 Complete Comparison:
Oats vs. Beef

Other Nutritional Substitutes

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