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  6. Steak vs. Khorasan wheat

Steak vs. Khorasan wheat — In-Depth Nutrition Comparison

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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.

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

Steak vs Khorasan wheat 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
Steak
1
:
9
Khorasan wheat
Khorasan wheat
Contains more Zinc +72.3%
Contains more Calcium +83.3%
Contains more Iron +57.1%
Contains more Magnesium +465.2%
Contains more Phosphorus +123.3%
Contains more Potassium +44.4%
Contains less Sodium -91.4%
Contains more Copper +495.3%
Contains more Selenium +156.3%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Zinc +72.3%
Contains more Calcium +83.3%
Contains more Iron +57.1%
Contains more Magnesium +465.2%
Contains more Phosphorus +123.3%
Contains more Potassium +44.4%
Contains less Sodium -91.4%
Contains more Copper +495.3%
Contains more Selenium +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
Steak
6
:
5
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +150%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B6 +93.1%
Contains more Vitamin B1 +664.9%
Contains more Vitamin B3 +23.8%
Contains more Vitamin K +12.5%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +150%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B6 +93.1%
Contains more Vitamin B1 +664.9%
Contains more Vitamin B3 +23.8%
Contains more Vitamin K +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Khorasan wheat
Khorasan wheat
Contains more Protein +70.9%
Contains more Fats +793%
Contains more Water +402.2%
Contains more Carbs +∞%
Contains more Other +211.1%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +70.9%
Contains more Fats +793%
Contains more Water +402.2%
Contains more Carbs +∞%
Contains more Other +211.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Khorasan wheat
Khorasan wheat
Contains more Monounsaturated Fat +4205.6%
Contains more Polyunsaturated fat +44.3%
Contains less Saturated Fat -97.7%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +4205.6%
Contains more Polyunsaturated fat +44.3%
Contains less Saturated Fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Khorasan wheat Opinion
Net carbs 0g 59.48g Khorasan wheat
Protein 24.85g 14.54g Steak
Fats 19.02g 2.13g Steak
Carbs 0g 70.58g Khorasan wheat
Calories 271kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 0g 7.84g Steak
Fiber 0g 11.1g Khorasan wheat
Calcium 12mg 22mg Khorasan wheat
Iron 2.4mg 3.77mg Khorasan wheat
Magnesium 23mg 130mg Khorasan wheat
Phosphorus 163mg 364mg Khorasan wheat
Potassium 279mg 403mg Khorasan wheat
Sodium 58mg 5mg Khorasan wheat
Zinc 6.34mg 3.68mg Steak
Copper 0.085mg 0.506mg Khorasan wheat
Manganese 2.735mg Khorasan wheat
Selenium 31.8µg 81.5µg Khorasan wheat
Vitamin A 25IU 10IU Steak
Vitamin A RAE 7µg 1µg Steak
Vitamin E 0.61mg Khorasan wheat
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin B1 0.074mg 0.566mg Khorasan wheat
Vitamin B2 0.301mg 0.184mg Steak
Vitamin B3 5.149mg 6.375mg Khorasan wheat
Vitamin B5 0.949mg Khorasan wheat
Vitamin B6 0.5mg 0.259mg Steak
Folate 6µg Steak
Vitamin B12 2.2µg Steak
Vitamin K 1.6µg 1.8µg Khorasan wheat
Tryptophan 0.278mg 0.13mg Steak
Threonine 1.171mg 0.442mg Steak
Isoleucine 1.157mg 0.566mg Steak
Leucine 2.142mg 1.112mg Steak
Lysine 2.38mg 0.416mg Steak
Methionine 0.672mg 0.251mg Steak
Phenylalanine 0.997mg 0.772mg Steak
Valine 1.242mg 0.687mg Steak
Histidine 0.931mg 0.379mg Steak
Cholesterol 78mg 0mg Khorasan wheat
Trans Fat 0.005g Steak
Saturated Fat 8.443g 0.196g Khorasan wheat
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
Monounsaturated Fat 9.171g 0.213g Steak
Polyunsaturated fat 0.896g 0.621g Steak
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Khorasan wheat
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
49%
Steak
36%
Khorasan wheat
Minerals Daily Need Coverage Score
59%
Steak
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 7.84g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 8.247g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.