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  6. Beefsteak raw vs. Wheat

Beefsteak raw vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and wheat

  • Beefsteak raw has more vitamin B12 and zinc; however, wheat is richer in selenium, copper, phosphorus, vitamin B1, magnesium, iron, and vitamin B3.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than wheat .
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Wheat, durum.

Infographic

Beefsteak raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more ZincZinc +27.4%
Contains more MagnesiumMagnesium +476%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +76%
Contains more CopperCopper +600%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +220.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +458.7%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more FolateFolate +1333.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Wheat DV% diff.
Manganese 3.012mg 131%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 89.4µg 112%
Copper 0.079mg 0.553mg 53%
Phosphorus 220mg 508mg 41%
Vitamin B1 0.075mg 0.419mg 29%
Magnesium 25mg 144mg 28%
Carbs 0g 71.13g 24%
Cholesterol 67mg 0mg 22%
Vitamin B5 0.935mg 19%
Iron 2mg 3.52mg 19%
Protein 21.38g 13.68g 15%
Vitamin B3 5.048mg 6.738mg 11%
Folate 3µg 43µg 10%
Vitamin B6 0.543mg 0.419mg 10%
Calories 134kcal 339kcal 10%
Zinc 5.3mg 4.16mg 10%
Saturated fat 1.875g 0.454g 6%
Monounsaturated fat 2.354g 0.344g 5%
Vitamin B2 0.182mg 0.121mg 5%
Polyunsaturated fat 0.189g 0.978g 5%
Fats 5.36g 2.47g 4%
Calcium 5mg 34mg 3%
Sodium 55mg 2mg 2%
Potassium 375mg 431mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 71.13g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.176mg 0%
Threonine 1.099mg 0.366mg 0%
Isoleucine 1.09mg 0.533mg 0%
Leucine 2.011mg 0.934mg 0%
Lysine 2.247mg 0.303mg 0%
Methionine 0.621mg 0.221mg 0%
Phenylalanine 0.931mg 0.681mg 0%
Valine 1.152mg 0.594mg 0%
Histidine 0.868mg 0.322mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
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 ProteinProtein +56.3%
Contains more FatsFats +117%
Contains more WaterWater +566.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +439.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +584.3%
Contains less Sat. FatSaturated fat -75.8%
Contains more Poly. FatPolyunsaturated fat +417.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.