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  6. Wheat vs. Rib eye steak

Wheat vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between wheat and rib eye steak

  • Wheat has more manganese, selenium, copper, phosphorus, magnesium, vitamin B1, and iron; however, rib eye steak is higher in vitamin B12.
  • Wheat covers your daily need for manganese, 127% more than rib eye steak.
  • Wheat has 7 times more copper than rib eye steak. While wheat has 0.553mg of copper, rib eye steak has only 0.08mg.
  • Wheat has less saturated fat.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Wheat vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +554.5%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +65.8%
Contains more IronIron +57.1%
Contains more CopperCopper +591.3%
Contains more PhosphorusPhosphorus +234.2%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +3665%
Contains more SeleniumSelenium +201%
Contains more ZincZinc +42.1%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin B1Vitamin B1 +490.1%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more FolateFolate +616.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +137.2%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Rib eye steak DV% diff.
Manganese 3.012mg 0.08mg 127%
Selenium 89.4µg 29.7µg 109%
Vitamin B12 0µg 2.1µg 88%
Copper 0.553mg 0.08mg 53%
Phosphorus 508mg 152mg 51%
Saturated fat 0.454g 9.684g 42%
Fats 2.47g 21.81g 30%
Magnesium 144mg 22mg 29%
Vitamin B1 0.419mg 0.071mg 29%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.344g 10.519g 25%
Carbs 71.13g 0g 24%
Protein 13.68g 23.69g 20%
Iron 3.52mg 2.24mg 16%
Zinc 4.16mg 5.91mg 16%
Vitamin B2 0.121mg 0.287mg 13%
Vitamin B3 6.738mg 4.908mg 11%
Folate 43µg 6µg 9%
Choline 48.8mg 9%
Vitamin B5 0.935mg 0.536mg 8%
Potassium 431mg 260mg 5%
Vitamin B6 0.419mg 0.477mg 4%
Calories 339kcal 291kcal 2%
Calcium 34mg 11mg 2%
Sodium 2mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin A 0µg 8µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 71.13g 0g N/A
Trans fat 1.478g N/A
Polyunsaturated fat 0.978g 1.027g 0%
Tryptophan 0.176mg 0.265mg 0%
Threonine 0.366mg 1.116mg 0%
Isoleucine 0.533mg 1.103mg 0%
Leucine 0.934mg 2.041mg 0%
Lysine 0.303mg 2.269mg 0%
Methionine 0.221mg 0.641mg 0%
Phenylalanine 0.681mg 0.95mg 0%
Valine 0.594mg 1.184mg 0%
Histidine 0.322mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +17700%
Contains more ProteinProtein +73.2%
Contains more FatsFats +783%
Contains more WaterWater +398.1%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +2957.8%
~equal in Polyunsaturated fat ~1.027g

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.