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Oat vs. Beef — In-Depth Nutrition Comparison

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A recap on differences between Oat and Beef

  • Oat is higher in Manganese, Copper, Vitamin B1, Fiber, Magnesium, and Phosphorus, yet Beef is higher in Vitamin B12, Vitamin B6, and Vitamin B3.
  • Oat covers your daily Manganese needs 213% more than Beef.

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

Oat 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.
Oat
Oat
9
:
1
Beef
Beef
Contains more Calcium +315.4%
Contains more Iron +55.3%
Contains more Magnesium +1164.3%
Contains more Phosphorus +101.9%
Contains more Potassium +21.9%
Contains less Sodium -96.3%
Contains more Copper +545.4%
Contains more Manganese +54522.2%
Equal in Zinc - 3.7
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +315.4%
Contains more Iron +55.3%
Contains more Magnesium +1164.3%
Contains more Phosphorus +101.9%
Contains more Potassium +21.9%
Contains less Sodium -96.3%
Contains more Copper +545.4%
Contains more Manganese +54522.2%
Equal in Zinc - 3.7

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.
Oat
Oat
3
:
8
Beef
Beef
Contains more Vitamin B1 +931.1%
Contains more Vitamin B5 +180.5%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +187.8%
Contains more Vitamin B3 +499.4%
Contains more Vitamin B6 +462.2%
Contains more Vitamin B12 +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin B1 +931.1%
Contains more Vitamin B5 +180.5%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +187.8%
Contains more Vitamin B3 +499.4%
Contains more Vitamin B6 +462.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Beef
Beef
Contains more Carbs +∞%
Contains more Other +760%
Contains more Protein +63.1%
Contains more Water +699.4%
Equal in Fats - 6.54
Oat
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
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Carbs +∞%
Contains more Other +760%
Contains more Protein +63.1%
Contains more Water +699.4%
Equal in Fats - 6.54

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Beef
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
79%
Beef
Minerals Daily Need Coverage Score
154%
Oat
55%
Beef

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.378g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 59)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.6)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins

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. Oat - 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.