Steak vs. Khorasan wheat — In-Depth Nutrition Comparison

Compare

A recap on differences between steak and khorasan wheat

Steak is higher in zinc and vitamin B6, yet khorasan wheat is higher in selenium, copper, fiber, vitamin B1, phosphorus, and magnesium.
Khorasan wheat covers your daily selenium needs 90% more than steak.
The glycemic index of steak is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Wheat, KAMUT khorasan, uncooked.

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.

Steak

Khorasan wheat

Contains more ZincZinc

+72.3%

Contains more MagnesiumMagnesium	+465.2%
Contains more CalciumCalcium	+83.3%
Contains more PotassiumPotassium	+44.4%
Contains more IronIron	+57.1%
Contains more CopperCopper	+495.3%
Contains more PhosphorusPhosphorus	+123.3%
Contains less SodiumSodium	-91.4%
Contains more SeleniumSelenium	+156.3%

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.

Steak

Khorasan wheat

Contains more Vitamin AVitamin A	+600%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+63.6%
Contains more Vitamin B6Vitamin B6	+93.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin B1Vitamin B1	+664.9%
Contains more Vitamin B3Vitamin B3	+23.8%
Contains more Vitamin KVitamin K	+12.5%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese		2.735mg	119%
Vitamin B12	2.2µg		92%
Selenium	31.8µg	81.5µg	90%
Copper	0.085mg	0.506mg	47%
Fiber	0g	11.1g	44%
Vitamin B1	0.074mg	0.566mg	41%
Saturated fat	8.443g	0.196g	37%
Phosphorus	163mg	364mg	29%
Fats	19.02g	2.13g	26%
Cholesterol	78mg	0mg	26%
Magnesium	23mg	130mg	25%
Zinc	6.34mg	3.68mg	24%
Carbs	0g	70.58g	24%
Monounsaturated fat	9.171g	0.213g	22%
Starch		52.41g	22%
Protein	24.85g	14.54g	21%
Vitamin B6	0.5mg	0.259mg	19%
Vitamin B5		0.949mg	19%
Iron	2.4mg	3.77mg	17%
Vitamin B2	0.301mg	0.184mg	9%
Vitamin B3	5.149mg	6.375mg	8%
Choline		25.8mg	5%
Vitamin E		0.61mg	4%
Potassium	279mg	403mg	4%
Calories	271kcal	337kcal	3%
Sodium	58mg	5mg	2%
Folate	6µg		2%
Polyunsaturated fat	0.896g	0.621g	2%
Vitamin D	0.1µg		1%
Vitamin A	7µg	1µg	1%
Calcium	12mg	22mg	1%
Vitamin D	6IU		1%
Net carbs	0g	59.48g	N/A
Sugar	0g	7.84g	N/A
Vitamin K	1.6µg	1.8µg	0%
Trans fat		0.005g	N/A
Tryptophan	0.278mg	0.13mg	0%
Threonine	1.171mg	0.442mg	0%
Isoleucine	1.157mg	0.566mg	0%
Leucine	2.142mg	1.112mg	0%
Lysine	2.38mg	0.416mg	0%
Methionine	0.672mg	0.251mg	0%
Phenylalanine	0.997mg	0.772mg	0%
Valine	1.242mg	0.687mg	0%
Histidine	0.931mg	0.379mg	0%
Fructose		0.11g	0%
Omega-3 - EPA	0.001g		N/A
Omega-3 - DHA	0.001g		N/A
Omega-3 - ALA		0.048g	N/A
Omega-3 - DPA	0.013g		N/A