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  6. Beef vs. Oat

Beef vs. Oat — In-Depth Nutrition Comparison

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A recap on differences between Beef and Oat

  • Beef is higher in Vitamin B12, Vitamin B6, and Vitamin B3, yet Oat is higher in Manganese, Copper, Vitamin B1, Fiber, Magnesium, and Phosphorus.
  • Oat covers your daily Manganese needs 213% more than Beef.
  • The amount of Cholesterol in Oat is lower.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Oats.

Infographic

Beef vs Oat 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
1
:
9
Oat
Oat
Contains more Calcium +315.4%
Contains more Iron +55.3%
Contains more Magnesium +1164.3%
Contains more Phosphorus +101.9%
Contains more Potassium +21.9%
Contains less Sodium -96.3%
Contains more Copper +545.4%
Contains more Manganese +54522.2%
Equal in Zinc - 3.97
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +315.4%
Contains more Iron +55.3%
Contains more Magnesium +1164.3%
Contains more Phosphorus +101.9%
Contains more Potassium +21.9%
Contains less Sodium -96.3%
Contains more Copper +545.4%
Contains more Manganese +54522.2%
Equal in Zinc - 3.97

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
8
:
3
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +187.8%
Contains more Vitamin B3 +499.4%
Contains more Vitamin B6 +462.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +931.1%
Contains more Vitamin B5 +180.5%
Contains more Folate +700%
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +187.8%
Contains more Vitamin B3 +499.4%
Contains more Vitamin B6 +462.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +931.1%
Contains more Vitamin B5 +180.5%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
3
Oat
Oat
Contains more Protein +63.1%
Contains more Water +699.4%
Contains more Carbs +∞%
Contains more Other +760%
Equal in Fats - 6.9
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +63.1%
Contains more Water +699.4%
Contains more Carbs +∞%
Contains more Other +760%
Equal in Fats - 6.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Oat
Oat
Contains more Monounsaturated Fat +25.5%
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +376.5%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +25.5%
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +376.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Oat Opinion
Net carbs 0g 55.67g Oat
Protein 27.55g 16.89g Beef
Fats 6.54g 6.9g Oat
Carbs 0g 66.27g Oat
Calories 169kcal 389kcal Oat
Fiber 0g 10.6g Oat
Calcium 13mg 54mg Oat
Iron 3.04mg 4.72mg Oat
Magnesium 14mg 177mg Oat
Phosphorus 259mg 523mg Oat
Potassium 352mg 429mg Oat
Sodium 54mg 2mg Oat
Zinc 3.7mg 3.97mg Oat
Copper 0.097mg 0.626mg Oat
Manganese 0.009mg 4.916mg Oat
Selenium 25.4µg Beef
Vitamin A 6IU 0IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg Beef
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin B1 0.074mg 0.763mg Oat
Vitamin B2 0.4mg 0.139mg Beef
Vitamin B3 5.76mg 0.961mg Beef
Vitamin B5 0.481mg 1.349mg Oat
Vitamin B6 0.669mg 0.119mg Beef
Folate 7µg 56µg Oat
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.359mg 0.234mg Beef
Threonine 1.534mg 0.575mg Beef
Isoleucine 1.52mg 0.694mg Beef
Leucine 2.833mg 1.284mg Beef
Lysine 3.178mg 0.701mg Beef
Methionine 0.871mg 0.312mg Beef
Phenylalanine 1.299mg 0.895mg Beef
Valine 1.603mg 0.937mg Beef
Histidine 1.244mg 0.405mg Beef
Cholesterol 85mg 0mg Oat
Trans Fat 0.375g Oat
Saturated Fat 2.595g 1.217g Oat
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 2.734g 2.178g Beef
Polyunsaturated fat 0.532g 2.535g Oat
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 Oat
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
33%
Oat
Minerals Daily Need Coverage Score
55%
Beef
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.378g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 59)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.6)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.