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Beef vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Beef and Wheat?

  • Beef is richer in Vitamin B12, Vitamin B6, Vitamin B2, Vitamin B3, Zinc, Iron, and Phosphorus, while Wheat is higher in Manganese, and Fiber.
  • Beef's daily need coverage for Vitamin B12 is 175% higher.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Beef vs Wheat infographic
Infographic link

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.
Beef
Beef
5
:
5
Wheat
Wheat
Contains more Calcium +44.4%
Contains more Iron +72.7%
Contains more Phosphorus +76.2%
Contains more Potassium +114.6%
Contains more Zinc +101.1%
Contains more Magnesium +242.9%
Contains less Sodium -85.2%
Contains more Copper +113.4%
Contains more Manganese +11344.4%
Contains more Selenium +25.6%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +44.4%
Contains more Iron +72.7%
Contains more Phosphorus +76.2%
Contains more Potassium +114.6%
Contains more Zinc +101.1%
Contains more Magnesium +242.9%
Contains less Sodium -85.2%
Contains more Copper +113.4%
Contains more Manganese +11344.4%
Contains more Selenium +25.6%

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.
Beef
Beef
10
:
2
Wheat
Wheat
Contains more Vitamin A +50%
Contains more Vitamin B2 +1233.3%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B6 +855.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +28.4%
Contains more Folate +57.1%
Equal in Vitamin E - 0.24
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin B2 +1233.3%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B6 +855.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +28.4%
Contains more Folate +57.1%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
:
2
Wheat
Wheat
Contains more Protein +382.5%
Contains more Fats +688%
Contains more Carbs +∞%
Contains more Other +240%
Equal in Water - 65.18
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +382.5%
Contains more Fats +688%
Contains more Carbs +∞%
Contains more Other +240%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +3154.8%
Contains more Polyunsaturated fat +118.9%
Contains less Saturated Fat -97%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +3154.8%
Contains more Polyunsaturated fat +118.9%
Contains less Saturated Fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Wheat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Wheat Opinion
Net carbs 0g 23.3g Wheat
Protein 27.55g 5.71g Beef
Fats 6.54g 0.83g Beef
Carbs 0g 27.6g Wheat
Calories 169kcal 132kcal Beef
Sugar 0g 3.07g Beef
Fiber 0g 4.3g Wheat
Calcium 13mg 9mg Beef
Iron 3.04mg 1.76mg Beef
Magnesium 14mg 48mg Wheat
Phosphorus 259mg 147mg Beef
Potassium 352mg 164mg Beef
Sodium 54mg 8mg Wheat
Zinc 3.7mg 1.84mg Beef
Copper 0.097mg 0.207mg Wheat
Manganese 0.009mg 1.03mg Wheat
Selenium 25.4µg 31.9µg Wheat
Vitamin A 6IU 4IU Beef
Vitamin A RAE 2µg Beef
Vitamin E 0.25mg 0.24mg Beef
Vitamin D 3IU Beef
Vitamin D 0.1µg Beef
Vitamin B1 0.074mg 0.095mg Wheat
Vitamin B2 0.4mg 0.03mg Beef
Vitamin B3 5.76mg 2.305mg Beef
Vitamin B5 0.481mg Beef
Vitamin B6 0.669mg 0.07mg Beef
Folate 7µg 11µg Wheat
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.359mg 0.051mg Beef
Threonine 1.534mg 0.172mg Beef
Isoleucine 1.52mg 0.22mg Beef
Leucine 2.833mg 0.432mg Beef
Lysine 3.178mg 0.161mg Beef
Methionine 0.871mg 0.097mg Beef
Phenylalanine 1.299mg 0.3mg Beef
Valine 1.603mg 0.267mg Beef
Histidine 1.244mg 0.147mg Beef
Cholesterol 85mg 0mg Wheat
Trans Fat 0.375g 0.002g Wheat
Saturated Fat 2.595g 0.077g Wheat
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 2.734g 0.084g Beef
Polyunsaturated fat 0.532g 0.243g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Beef
9%
Wheat
Minerals Daily Need Coverage Score
55%
Beef
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.518g)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 50)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.4)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.