Wheat vs. Steak — In-Depth Nutrition Comparison
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Summary of differences between wheat and steak
- Wheat has more selenium, copper, phosphorus, magnesium, vitamin B1, and iron; however, steak is higher in vitamin B12 and zinc.
- Wheat covers your daily need for selenium, 105% more than steak.
- Wheat has 7 times more copper than steak. While wheat has 0.553mg of copper, steak has only 0.085mg.
- 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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.
| Contains more MagnesiumMagnesium | +526.1% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +54.5% |
| Contains more IronIron | +46.7% |
| Contains more CopperCopper | +550.6% |
| Contains more PhosphorusPhosphorus | +211.7% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +181.1% |
| Contains more ZincZinc | +52.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +466.2% |
| Contains more Vitamin B3Vitamin B3 | +30.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +616.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +148.8% |
| Contains more Vitamin B6Vitamin B6 | +19.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.012mg | 131% | |
| Selenium | 89.4µg | 31.8µg | 105% |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Copper | 0.553mg | 0.085mg | 52% |
| Phosphorus | 508mg | 163mg | 49% |
| Saturated fat | 0.454g | 8.443g | 36% |
| Magnesium | 144mg | 23mg | 29% |
| Vitamin B1 | 0.419mg | 0.074mg | 29% |
| Cholesterol | 0mg | 78mg | 26% |
| Fats | 2.47g | 19.02g | 25% |
| Carbs | 71.13g | 0g | 24% |
| Monounsaturated fat | 0.344g | 9.171g | 22% |
| Protein | 13.68g | 24.85g | 22% |
| Zinc | 4.16mg | 6.34mg | 20% |
| Vitamin B5 | 0.935mg | 19% | |
| Vitamin B2 | 0.121mg | 0.301mg | 14% |
| Iron | 3.52mg | 2.4mg | 14% |
| Vitamin B3 | 6.738mg | 5.149mg | 10% |
| Folate | 43µg | 6µg | 9% |
| Vitamin B6 | 0.419mg | 0.5mg | 6% |
| Potassium | 431mg | 279mg | 4% |
| Calories | 339kcal | 271kcal | 3% |
| Sodium | 2mg | 58mg | 2% |
| Calcium | 34mg | 12mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 0IU | 6IU | 1% |
| Polyunsaturated fat | 0.978g | 0.896g | 1% |
| Net carbs | 71.13g | 0g | N/A |
| Tryptophan | 0.176mg | 0.278mg | 0% |
| Threonine | 0.366mg | 1.171mg | 0% |
| Isoleucine | 0.533mg | 1.157mg | 0% |
| Leucine | 0.934mg | 2.142mg | 0% |
| Lysine | 0.303mg | 2.38mg | 0% |
| Methionine | 0.221mg | 0.672mg | 0% |
| Phenylalanine | 0.681mg | 0.997mg | 0% |
| Valine | 0.594mg | 1.242mg | 0% |
| Histidine | 0.322mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +229.6% |
| Contains more ProteinProtein | +81.7% |
| Contains more FatsFats | +670% |
| Contains more WaterWater | +408.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.6% |
| Contains more Mono. FatMonounsaturated fat | +2566% |
~equal in
Polyunsaturated fat
~0.896g