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Oats vs. Beef — In-Depth Nutrition Comparison

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A recap on the differences between oats and beef

  • Oats are higher in manganese, copper, vitamin B1, fiber, magnesium, and phosphorus, yet beef is higher in vitamin B12, vitamin B6, and vitamin B3.
  • Oats cover your daily manganese needs 213% more than beef.
  • The glycemic index of beef is lower.

Food varieties used in this article are Oats and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Oats vs Beef 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Beef
Beef
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +1164.3%
Contains more CalciumCalcium +315.4%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +55.3%
Contains more CopperCopper +545.4%
Contains more PhosphorusPhosphorus +101.9%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +54522.2%
~equal in Zinc ~3.7mg

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.
Oats
Oats
3
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Beef
Beef
9
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% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin B1Vitamin B1 +931.1%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +187.8%
Contains more Vitamin B3Vitamin B3 +499.4%
Contains more Vitamin B6Vitamin B6 +462.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oats Beef DV% diff.
Manganese 4.916mg 0.009mg 213%
Vitamin B12 0µg 4.21µg 175%
Copper 0.626mg 0.097mg 59%
Vitamin B1 0.763mg 0.074mg 57%
Selenium 25.4µg 46%
Fiber 10.6g 0g 42%
Vitamin B6 0.119mg 0.669mg 42%
Magnesium 177mg 14mg 39%
Phosphorus 523mg 259mg 38%
Vitamin B3 0.961mg 5.76mg 30%
Cholesterol 0mg 85mg 28%
Carbs 66.27g 0g 22%
Iron 4.72mg 3.04mg 21%
Protein 16.89g 27.55g 21%
Vitamin B2 0.139mg 0.4mg 20%
Vitamin B5 1.349mg 0.481mg 17%
Choline 75.6mg 14%
Polyunsaturated fat 2.535g 0.532g 13%
Folate 56µg 7µg 12%
Calories 389kcal 169kcal 11%
Saturated fat 1.217g 2.595g 6%
Calcium 54mg 13mg 4%
Vitamin E 0.25mg 2%
Sodium 2mg 54mg 2%
Zinc 3.97mg 3.7mg 2%
Potassium 429mg 352mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.6µg 1%
Monounsaturated fat 2.178g 2.734g 1%
Fats 6.9g 6.54g 1%
Net carbs 55.67g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.375g N/A
Tryptophan 0.234mg 0.359mg 0%
Threonine 0.575mg 1.534mg 0%
Isoleucine 0.694mg 1.52mg 0%
Leucine 1.284mg 2.833mg 0%
Lysine 0.701mg 3.178mg 0%
Methionine 0.312mg 0.871mg 0%
Phenylalanine 0.895mg 1.299mg 0%
Valine 0.937mg 1.603mg 0%
Histidine 0.405mg 1.244mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +760%
Contains more ProteinProtein +63.1%
Contains more WaterWater +699.4%
~equal in Fats ~6.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Poly. FatPolyunsaturated fat +376.5%
Contains more Mono. FatMonounsaturated fat +25.5%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.