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Beef vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between Beef and Wheat

  • Beef has more Vitamin B12, Vitamin B2, and Vitamin B6, however, Wheat is higher in Manganese, Selenium, Copper, Phosphorus, Magnesium, and Vitamin B1.
  • Beef covers your daily need of Vitamin B12 175% more than Wheat .

These are the specific foods used in this comparison Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Wheat, durum.

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
0
:
10
Wheat
Wheat
Contains more Calcium +161.5%
Contains more Iron +15.8%
Contains more Magnesium +928.6%
Contains more Phosphorus +96.1%
Contains more Potassium +22.4%
Contains less Sodium -96.3%
Contains more Zinc +12.4%
Contains more Copper +470.1%
Contains more Manganese +33366.7%
Contains more Selenium +252%
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 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +161.5%
Contains more Iron +15.8%
Contains more Magnesium +928.6%
Contains more Phosphorus +96.1%
Contains more Potassium +22.4%
Contains less Sodium -96.3%
Contains more Zinc +12.4%
Contains more Copper +470.1%
Contains more Manganese +33366.7%
Contains more Selenium +252%

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
7
:
4
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +230.6%
Contains more Vitamin B6 +59.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +466.2%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +94.4%
Contains more Folate +514.3%
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +230.6%
Contains more Vitamin B6 +59.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +466.2%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +94.4%
Contains more Folate +514.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
:
2
Wheat
Wheat
Contains more Protein +101.4%
Contains more Fats +164.8%
Contains more Water +500.6%
Contains more Carbs +∞%
Contains more Other +790%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +101.4%
Contains more Fats +164.8%
Contains more Water +500.6%
Contains more Carbs +∞%
Contains more Other +790%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Wheat
Wheat
Contains more Monounsaturated Fat +694.8%
Contains less Saturated Fat -82.5%
Contains more Polyunsaturated fat +83.8%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +694.8%
Contains less Saturated Fat -82.5%
Contains more Polyunsaturated fat +83.8%

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 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 Equal

All nutrients comparison - raw data values

Nutrient Beef Wheat Opinion
Net carbs 0g 71.13g Wheat
Protein 27.55g 13.68g Beef
Fats 6.54g 2.47g Beef
Carbs 0g 71.13g Wheat
Calories 169kcal 339kcal Wheat
Calcium 13mg 34mg Wheat
Iron 3.04mg 3.52mg Wheat
Magnesium 14mg 144mg Wheat
Phosphorus 259mg 508mg Wheat
Potassium 352mg 431mg Wheat
Sodium 54mg 2mg Wheat
Zinc 3.7mg 4.16mg Wheat
Copper 0.097mg 0.553mg Wheat
Manganese 0.009mg 3.012mg Wheat
Selenium 25.4µg 89.4µg Wheat
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 0.419mg Wheat
Vitamin B2 0.4mg 0.121mg Beef
Vitamin B3 5.76mg 6.738mg Wheat
Vitamin B5 0.481mg 0.935mg Wheat
Vitamin B6 0.669mg 0.419mg Beef
Folate 7µg 43µg Wheat
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.359mg 0.176mg Beef
Threonine 1.534mg 0.366mg Beef
Isoleucine 1.52mg 0.533mg Beef
Leucine 2.833mg 0.934mg Beef
Lysine 3.178mg 0.303mg Beef
Methionine 0.871mg 0.221mg Beef
Phenylalanine 1.299mg 0.681mg Beef
Valine 1.603mg 0.594mg Beef
Histidine 1.244mg 0.322mg Beef
Cholesterol 85mg 0mg Wheat
Trans Fat 0.375g Wheat
Saturated Fat 2.595g 0.454g Wheat
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 2.734g 0.344g Beef
Polyunsaturated fat 0.532g 0.978g Wheat
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

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
37%
Wheat
Minerals Daily Need Coverage Score
55%
Beef
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 52mg)
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 - 2.141g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
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?
?
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/169721/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.