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  6. Wheat Bread vs. Beefsteak raw

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

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How are wheat Bread and beefsteak raw different?

  • Wheat Bread is higher in vitamin B1, iron, folate, fiber, and calcium; however, beefsteak raw is richer in vitamin B12, zinc, and vitamin B6.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Beefsteak raw has less sodium.
  • Beefsteak raw has a lower glycemic index (0) than wheat Bread (60).

Bread, wheat, toasted and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw are the varieties used in this article.

Infographic

Wheat Bread vs Beefsteak raw 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +3200%
Contains more IronIron +104.5%
Contains more CopperCopper +150.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +19.7%
Contains more PotassiumPotassium +68.2%
Contains more ZincZinc +260.5%
Contains more PhosphorusPhosphorus +17%
Contains less SodiumSodium -90.8%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +485.3%
Contains more Vitamin B2Vitamin B2 +109.9%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +280%
Contains more FolateFolate +2766.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +254.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wheat Bread Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Manganese 1.377mg 60%
Zinc 1.47mg 5.3mg 35%
Vitamin B1 0.439mg 0.075mg 30%
Vitamin B6 0.153mg 0.543mg 30%
Iron 4.09mg 2mg 26%
Sodium 601mg 55mg 24%
Cholesterol 0mg 67mg 22%
Folate 86µg 3µg 21%
Carbs 55.77g 0g 19%
Fiber 4.7g 0g 19%
Protein 12.96g 21.38g 17%
Calcium 165mg 5mg 16%
Vitamin B2 0.382mg 0.182mg 15%
Copper 0.198mg 0.079mg 13%
Polyunsaturated fat 1.72g 0.189g 10%
Selenium 33.4µg 27.9µg 10%
Vitamin B5 0.456mg 9%
Calories 313kcal 134kcal 9%
Vitamin B3 6.25mg 5.048mg 8%
Magnesium 59mg 25mg 8%
Phosphorus 188mg 220mg 5%
Vitamin K 5.7µg 1.5µg 4%
Saturated fat 0.989g 1.875g 4%
Potassium 223mg 375mg 4%
Choline 22.1mg 4%
Monounsaturated fat 1.019g 2.354g 3%
Fats 4.27g 5.36g 2%
Vitamin E 0.24mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 6.42g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.092mg 0.262mg 0%
Threonine 0.299mg 1.099mg 0%
Isoleucine 0.258mg 1.09mg 0%
Leucine 0.461mg 2.011mg 0%
Lysine 0.215mg 2.247mg 0%
Methionine 0.105mg 0.621mg 0%
Phenylalanine 0.315mg 0.931mg 0%
Valine 0.31mg 1.152mg 0%
Histidine 0.15mg 0.868mg 0%
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +739.4%
Contains more ProteinProtein +65%
Contains more FatsFats +25.5%
Contains more WaterWater +201%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +810.1%
Contains more Mono. FatMonounsaturated fat +131%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.