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  6. Wheat vs. Beef

Wheat vs. Beef — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Beef

  • Wheat has more Manganese, Selenium, Copper, Phosphorus, Magnesium, and Vitamin B1, however, Beef is higher in Vitamin B12, Vitamin B2, and Vitamin B6.
  • Beef covers your daily need of Vitamin B12 175% more than Wheat .
  • Wheat has 335 times more Manganese than Beef. While Wheat has 3.012mg of Manganese, Beef has only 0.009mg.

These are the specific foods used in this comparison Wheat, durum and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Wheat 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.
Wheat
Wheat
10
:
0
Beef
Beef
Contains more Calcium +161.5%
Contains more Iron +15.8%
Contains more Magnesium +928.6%
Contains more Phosphorus +96.1%
Contains more Potassium +22.4%
Contains less Sodium -96.3%
Contains more Zinc +12.4%
Contains more Copper +470.1%
Contains more Manganese +33366.7%
Contains more Selenium +252%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +161.5%
Contains more Iron +15.8%
Contains more Magnesium +928.6%
Contains more Phosphorus +96.1%
Contains more Potassium +22.4%
Contains less Sodium -96.3%
Contains more Zinc +12.4%
Contains more Copper +470.1%
Contains more Manganese +33366.7%
Contains more Selenium +252%

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.
Wheat
Wheat
4
:
7
Beef
Beef
Contains more Vitamin B1 +466.2%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +94.4%
Contains more Folate +514.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +230.6%
Contains more Vitamin B6 +59.7%
Contains more Vitamin B12 +∞%
Wheat
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% 105% 28% 127% 57% 97% 33% 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 +466.2%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +94.4%
Contains more Folate +514.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +230.6%
Contains more Vitamin B6 +59.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Beef
Beef
Contains more Carbs +∞%
Contains more Other +790%
Contains more Protein +101.4%
Contains more Fats +164.8%
Contains more Water +500.6%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +790%
Contains more Protein +101.4%
Contains more Fats +164.8%
Contains more Water +500.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Beef
Beef
Contains less Saturated Fat -82.5%
Contains more Polyunsaturated fat +83.8%
Contains more Monounsaturated Fat +694.8%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -82.5%
Contains more Polyunsaturated fat +83.8%
Contains more Monounsaturated Fat +694.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat 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 Equal

All nutrients comparison - raw data values

Nutrient Wheat Beef Opinion
Net carbs 71.13g 0g Wheat
Protein 13.68g 27.55g Beef
Fats 2.47g 6.54g Beef
Carbs 71.13g 0g Wheat
Calories 339kcal 169kcal Wheat
Calcium 34mg 13mg Wheat
Iron 3.52mg 3.04mg Wheat
Magnesium 144mg 14mg Wheat
Phosphorus 508mg 259mg Wheat
Potassium 431mg 352mg Wheat
Sodium 2mg 54mg Wheat
Zinc 4.16mg 3.7mg Wheat
Copper 0.553mg 0.097mg Wheat
Manganese 3.012mg 0.009mg Wheat
Selenium 89.4µg 25.4µg Wheat
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 0.419mg 0.074mg Wheat
Vitamin B2 0.121mg 0.4mg Beef
Vitamin B3 6.738mg 5.76mg Wheat
Vitamin B5 0.935mg 0.481mg Wheat
Vitamin B6 0.419mg 0.669mg Beef
Folate 43µg 7µg Wheat
Vitamin B12 0µg 4.21µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.176mg 0.359mg Beef
Threonine 0.366mg 1.534mg Beef
Isoleucine 0.533mg 1.52mg Beef
Leucine 0.934mg 2.833mg Beef
Lysine 0.303mg 3.178mg Beef
Methionine 0.221mg 0.871mg Beef
Phenylalanine 0.681mg 1.299mg Beef
Valine 0.594mg 1.603mg Beef
Histidine 0.322mg 1.244mg Beef
Cholesterol 0mg 85mg Wheat
Trans Fat 0.375g Wheat
Saturated Fat 0.454g 2.595g Wheat
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 0.344g 2.734g Beef
Polyunsaturated fat 0.978g 0.532g Wheat
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
Wheat Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
79%
Beef
Minerals Daily Need Coverage Score
168%
Wheat
55%
Beef

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.141g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 50)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.