Steak vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between steak and wheat
- Steak has more vitamin B12 and zinc; however, wheat is higher in selenium, copper, phosphorus, magnesium, vitamin B1, and iron.
- Wheat covers your daily need for selenium, 105% more than steak.
- Wheat has less cholesterol.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Wheat, durum.
Infographic
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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.
| Contains more ZincZinc | +52.4% |
| Contains more MagnesiumMagnesium | +526.1% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +54.5% |
| Contains more IronIron | +46.7% |
| Contains more CopperCopper | +550.6% |
| Contains more PhosphorusPhosphorus | +211.7% |
| Contains less SodiumSodium | -96.6% |
| Contains more SeleniumSelenium | +181.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +148.8% |
| Contains more Vitamin B6Vitamin B6 | +19.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +466.2% |
| Contains more Vitamin B3Vitamin B3 | +30.9% |
| Contains more FolateFolate | +616.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +81.7% |
| Contains more FatsFats | +670% |
| Contains more WaterWater | +408.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +229.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2566% |
| Contains less Sat. FatSaturated fat | -94.6% |
~equal in
Polyunsaturated fat
~0.978g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 3.012mg | 131% | |
| Selenium | 31.8µg | 89.4µg | 105% |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Copper | 0.085mg | 0.553mg | 52% |
| Phosphorus | 163mg | 508mg | 49% |
| Saturated fat | 8.443g | 0.454g | 36% |
| Magnesium | 23mg | 144mg | 29% |
| Vitamin B1 | 0.074mg | 0.419mg | 29% |
| Cholesterol | 78mg | 0mg | 26% |
| Fats | 19.02g | 2.47g | 25% |
| Carbs | 0g | 71.13g | 24% |
| Monounsaturated fat | 9.171g | 0.344g | 22% |
| Protein | 24.85g | 13.68g | 22% |
| Zinc | 6.34mg | 4.16mg | 20% |
| Vitamin B5 | 0.935mg | 19% | |
| Vitamin B2 | 0.301mg | 0.121mg | 14% |
| Iron | 2.4mg | 3.52mg | 14% |
| Vitamin B3 | 5.149mg | 6.738mg | 10% |
| Folate | 6µg | 43µg | 9% |
| Vitamin B6 | 0.5mg | 0.419mg | 6% |
| Potassium | 279mg | 431mg | 4% |
| Calories | 271kcal | 339kcal | 3% |
| Sodium | 58mg | 2mg | 2% |
| Calcium | 12mg | 34mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 6IU | 0IU | 1% |
| Polyunsaturated fat | 0.896g | 0.978g | 1% |
| Net carbs | 0g | 71.13g | N/A |
| Tryptophan | 0.278mg | 0.176mg | 0% |
| Threonine | 1.171mg | 0.366mg | 0% |
| Isoleucine | 1.157mg | 0.533mg | 0% |
| Leucine | 2.142mg | 0.934mg | 0% |
| Lysine | 2.38mg | 0.303mg | 0% |
| Methionine | 0.672mg | 0.221mg | 0% |
| Phenylalanine | 0.997mg | 0.681mg | 0% |
| Valine | 1.242mg | 0.594mg | 0% |
| Histidine | 0.931mg | 0.322mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
34%
Minerals Daily Need Coverage Score
59%
168%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 7.989g)
Which food is cheaper?
Wheat is cheaper (difference - $2)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.