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  6. Beefsteak raw vs. Wheat gluten

Beefsteak raw vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and wheat gluten?

  • Beefsteak raw is richer in vitamin B12, vitamin B6, zinc, vitamin B3, and vitamin B2, yet wheat gluten is richer in iron, selenium, calcium, and copper.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Wheat gluten contains less cholesterol.
  • Beefsteak raw has a lower glycemic index than wheat gluten.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Vital wheat gluten types in this comparison.

Infographic

Beefsteak raw vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +275%
Contains more ZincZinc +523.5%
Contains more CalciumCalcium +2740%
Contains more IronIron +160%
Contains more CopperCopper +130.4%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -47.3%
Contains more SeleniumSelenium +42.3%
~equal in Magnesium ~25mg
~equal in Manganese ~mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin B5 ~0mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Wheat gluten DV% diff.
Vitamin B12 2.69µg 0µg 112%
Protein 21.38g 75.16g 108%
Vitamin B6 0.543mg 0mg 42%
Iron 2mg 5.2mg 40%
Zinc 5.3mg 0.85mg 40%
Vitamin B3 5.048mg 0mg 32%
Cholesterol 67mg 0mg 22%
Selenium 27.9µg 39.7µg 21%
Vitamin B2 0.182mg 0mg 14%
Calcium 5mg 142mg 14%
Calories 134kcal 370kcal 12%
Copper 0.079mg 0.182mg 11%
Potassium 375mg 100mg 8%
Saturated fat 1.875g 0.272g 7%
Phosphorus 220mg 260mg 6%
Vitamin B1 0.075mg 0mg 6%
Monounsaturated fat 2.354g 0.156g 5%
Fats 5.36g 1.85g 5%
Carbs 0g 13.79g 5%
Polyunsaturated fat 0.189g 0.81g 4%
Fiber 0g 0.6g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 0µg 1%
Folate 3µg 0µg 1%
Sodium 55mg 29mg 1%
Net carbs 0g 13.19g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 25mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g 0g 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +189.7%
Contains more WaterWater +789.4%
Contains more ProteinProtein +251.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +203%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +1409%
Contains less Sat. FatSaturated fat -85.5%
Contains more Poly. FatPolyunsaturated fat +328.6%

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.