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  6. Wheat vs. Chuck steak

Wheat vs. Chuck steak — In-Depth Nutrition Comparison

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What are the main differences between wheat and chuck steak?

  • Wheat is richer in manganese, selenium, copper, phosphorus, vitamin B1, and magnesium, yet chuck steak is richer in vitamin B12 and zinc.
  • Wheat 's daily need coverage for manganese is 130% higher.
  • Wheat has 7 times more copper than chuck steak. Wheat has 0.553mg of copper, while chuck steak has 0.077mg.
  • Wheat contains less saturated fat.
  • Chuck steak has a lower glycemic index than wheat .

We used Wheat, durum and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Wheat vs Chuck steak 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.
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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +554.5%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +43.7%
Contains more CopperCopper +618.2%
Contains more PhosphorusPhosphorus +163.2%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +25000%
Contains more SeleniumSelenium +225.1%
Contains more ZincZinc +108.7%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin B1Vitamin B1 +534.8%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B5Vitamin B5 +24.3%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more FolateFolate +616.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Chuck steak DV% diff.
Manganese 3.012mg 0.012mg 130%
Vitamin B12 0µg 3.03µg 126%
Selenium 89.4µg 27.5µg 113%
Copper 0.553mg 0.077mg 53%
Phosphorus 508mg 193mg 45%
Zinc 4.16mg 8.68mg 41%
Saturated fat 0.454g 8.66g 37%
Vitamin B1 0.419mg 0.066mg 29%
Cholesterol 0mg 87mg 29%
Magnesium 144mg 22mg 29%
Fats 2.47g 19.64g 26%
Carbs 71.13g 0g 24%
Protein 13.68g 24.98g 23%
Monounsaturated fat 0.344g 9.457g 23%
Choline 79mg 14%
Vitamin B3 6.738mg 4.663mg 13%
Iron 3.52mg 2.45mg 13%
Folate 43µg 6µg 9%
Vitamin B2 0.121mg 0.191mg 5%
Vitamin B6 0.419mg 0.373mg 4%
Vitamin B5 0.935mg 0.752mg 4%
Calories 339kcal 277kcal 3%
Sodium 2mg 71mg 3%
Potassium 431mg 325mg 3%
Calcium 34mg 16mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.1mg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 5IU 1%
Polyunsaturated fat 0.978g 0.81g 1%
Net carbs 71.13g 0g N/A
Trans fat 1.287g N/A
Tryptophan 0.176mg 0.281mg 0%
Threonine 0.366mg 1.099mg 0%
Isoleucine 0.533mg 1.062mg 0%
Leucine 0.934mg 2.009mg 0%
Lysine 0.303mg 2.184mg 0%
Methionine 0.221mg 0.709mg 0%
Phenylalanine 0.681mg 0.951mg 0%
Valine 0.594mg 1.129mg 0%
Histidine 0.322mg 0.809mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1012.5%
Contains more ProteinProtein +82.6%
Contains more FatsFats +695.1%
Contains more WaterWater +404.8%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +20.7%
Contains more Mono. FatMonounsaturated fat +2649.1%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.