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  6. Wheat vs. Beefsteak raw

Wheat vs. Beefsteak raw — In-Depth Nutrition Comparison

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Significant differences between wheat and beefsteak raw

  • Wheat has more selenium, copper, phosphorus, vitamin B1, magnesium, iron, and vitamin B3; however, beefsteak raw is richer in vitamin B12 and zinc.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than wheat .
  • Beefsteak raw has 7 times less copper than wheat . Wheat has 0.553mg of copper, while beefsteak raw has 0.079mg.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Wheat, durum and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Wheat vs Beefsteak raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +476%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +76%
Contains more CopperCopper +600%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +220.4%
Contains more ZincZinc +27.4%

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.
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% 105% 28% 126% 56% 97% 0% 0% 32% 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 +458.7%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1333.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B6Vitamin B6 +29.6%
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 Wheat Beefsteak raw DV% diff.
Manganese 3.012mg 131%
Vitamin B12 0µg 2.69µg 112%
Selenium 89.4µg 27.9µg 112%
Copper 0.553mg 0.079mg 53%
Phosphorus 508mg 220mg 41%
Vitamin B1 0.419mg 0.075mg 29%
Magnesium 144mg 25mg 28%
Carbs 71.13g 0g 24%
Cholesterol 0mg 67mg 22%
Vitamin B5 0.935mg 19%
Iron 3.52mg 2mg 19%
Protein 13.68g 21.38g 15%
Vitamin B3 6.738mg 5.048mg 11%
Folate 43µg 3µg 10%
Vitamin B6 0.419mg 0.543mg 10%
Calories 339kcal 134kcal 10%
Zinc 4.16mg 5.3mg 10%
Saturated fat 0.454g 1.875g 6%
Monounsaturated fat 0.344g 2.354g 5%
Vitamin B2 0.121mg 0.182mg 5%
Polyunsaturated fat 0.978g 0.189g 5%
Fats 2.47g 5.36g 4%
Calcium 34mg 5mg 3%
Sodium 2mg 55mg 2%
Potassium 431mg 375mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.5µg 1%
Net carbs 71.13g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.176mg 0.262mg 0%
Threonine 0.366mg 1.099mg 0%
Isoleucine 0.533mg 1.09mg 0%
Leucine 0.934mg 2.011mg 0%
Lysine 0.303mg 2.247mg 0%
Methionine 0.221mg 0.621mg 0%
Phenylalanine 0.681mg 0.931mg 0%
Valine 0.594mg 1.152mg 0%
Histidine 0.322mg 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
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +439.4%
Contains more ProteinProtein +56.3%
Contains more FatsFats +117%
Contains more WaterWater +566.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -75.8%
Contains more Poly. FatPolyunsaturated fat +417.5%
Contains more Mono. FatMonounsaturated fat +584.3%

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. 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.