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  6. Beefsteak raw vs. Khorasan wheat

Beefsteak raw vs. Khorasan wheat — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and khorasan wheat

  • Beefsteak raw has more vitamin B6 and zinc; however, khorasan wheat has more selenium, copper, fiber, vitamin B1, magnesium, iron, and phosphorus.
  • Khorasan wheat's daily need coverage for selenium is 97% more.
  • Khorasan wheat has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Beefsteak raw vs Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more ZincZinc +44%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +340%
Contains more IronIron +88.5%
Contains more CopperCopper +540.5%
Contains more PhosphorusPhosphorus +65.5%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +192.1%
~equal in Potassium ~403mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +109.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +654.7%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin KVitamin K +20%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.184mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Khorasan wheat DV% diff.
Manganese 2.735mg 119%
Vitamin B12 2.69µg 112%
Selenium 27.9µg 81.5µg 97%
Copper 0.079mg 0.506mg 47%
Fiber 0g 11.1g 44%
Vitamin B1 0.075mg 0.566mg 41%
Magnesium 25mg 130mg 25%
Carbs 0g 70.58g 24%
Starch 52.41g 22%
Cholesterol 67mg 0mg 22%
Vitamin B6 0.543mg 0.259mg 22%
Iron 2mg 3.77mg 22%
Phosphorus 220mg 364mg 21%
Vitamin B5 0.949mg 19%
Zinc 5.3mg 3.68mg 15%
Protein 21.38g 14.54g 14%
Calories 134kcal 337kcal 10%
Saturated fat 1.875g 0.196g 8%
Vitamin B3 5.048mg 6.375mg 8%
Monounsaturated fat 2.354g 0.213g 5%
Choline 25.8mg 5%
Fats 5.36g 2.13g 5%
Vitamin E 0.61mg 4%
Polyunsaturated fat 0.189g 0.621g 3%
Calcium 5mg 22mg 2%
Sodium 55mg 5mg 2%
Potassium 375mg 403mg 1%
Folate 3µg 1%
Vitamin D 0.1µg 1%
Net carbs 0g 59.48g N/A
Vitamin D 3IU 0%
Sugar 0g 7.84g N/A
Vitamin A 2µg 1µg 0%
Vitamin B2 0.182mg 0.184mg 0%
Vitamin K 1.5µg 1.8µg 0%
Trans fat 0.253g 0.005g N/A
Tryptophan 0.262mg 0.13mg 0%
Threonine 1.099mg 0.442mg 0%
Isoleucine 1.09mg 0.566mg 0%
Leucine 2.011mg 1.112mg 0%
Lysine 2.247mg 0.416mg 0%
Methionine 0.621mg 0.251mg 0%
Phenylalanine 0.931mg 0.772mg 0%
Valine 1.152mg 0.687mg 0%
Histidine 0.868mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +47%
Contains more FatsFats +151.6%
Contains more WaterWater +558.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +409.1%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +1005.2%
Contains less Sat. FatSaturated fat -89.5%
Contains more Poly. FatPolyunsaturated fat +228.6%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.