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  6. Oats vs. Beefsteak raw

Oats vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between oats and beefsteak raw

  • Oats have more copper, vitamin B1, phosphorus, fiber, magnesium, and iron; however, beefsteak raw has more vitamin B12, vitamin B6, and vitamin B3.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Oats have a higher glycemic index than beefsteak raw.

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

Infographic

Oats 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.
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%
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 +608%
Contains more CalciumCalcium +980%
Contains more PotassiumPotassium +14.4%
Contains more IronIron +136%
Contains more CopperCopper +692.4%
Contains more PhosphorusPhosphorus +137.7%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +33.5%

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%
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 B1Vitamin B1 +917.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.9%
Contains more Vitamin B3Vitamin B3 +425.3%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Beefsteak raw DV% diff.
Manganese 4.916mg 214%
Vitamin B12 0µg 2.69µg 112%
Copper 0.626mg 0.079mg 61%
Vitamin B1 0.763mg 0.075mg 57%
Selenium 27.9µg 51%
Phosphorus 523mg 220mg 43%
Fiber 10.6g 0g 42%
Magnesium 177mg 25mg 36%
Iron 4.72mg 2mg 34%
Vitamin B6 0.119mg 0.543mg 33%
Vitamin B5 1.349mg 27%
Vitamin B3 0.961mg 5.048mg 26%
Carbs 66.27g 0g 22%
Cholesterol 0mg 67mg 22%
Polyunsaturated fat 2.535g 0.189g 16%
Folate 56µg 3µg 13%
Calories 389kcal 134kcal 13%
Zinc 3.97mg 5.3mg 12%
Protein 16.89g 21.38g 9%
Calcium 54mg 5mg 5%
Vitamin B2 0.139mg 0.182mg 3%
Saturated fat 1.217g 1.875g 3%
Fats 6.9g 5.36g 2%
Sodium 2mg 55mg 2%
Potassium 429mg 375mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.5µg 1%
Net carbs 55.67g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Monounsaturated fat 2.178g 2.354g 0%
Tryptophan 0.234mg 0.262mg 0%
Threonine 0.575mg 1.099mg 0%
Isoleucine 0.694mg 1.09mg 0%
Leucine 1.284mg 2.011mg 0%
Lysine 0.701mg 2.247mg 0%
Methionine 0.312mg 0.621mg 0%
Phenylalanine 0.895mg 0.931mg 0%
Valine 0.937mg 1.152mg 0%
Histidine 0.405mg 0.868mg 0%
Omega-3 - DPA 0.008g 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
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +28.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +421.2%
Contains more ProteinProtein +26.6%
Contains more WaterWater +787.2%

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
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 -35.1%
Contains more Poly. FatPolyunsaturated fat +1241.3%
~equal in Monounsaturated fat ~2.354g

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. 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.