Khorasan wheat vs. Rib eye steak — In-Depth Nutrition Comparison

Compare

A recap on differences between khorasan wheat and rib eye steak

Khorasan wheat is higher in manganese, selenium, copper, fiber, vitamin B1, phosphorus, and magnesium, yet rib eye steak is higher in zinc.
Khorasan wheat covers your daily manganese needs 115% more than rib eye steak.
The amount of saturated fat in khorasan wheat is lower.
The glycemic index of rib eye steak is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

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.

Khorasan wheat

Rib eye steak

Contains more MagnesiumMagnesium	+490.9%
Contains more CalciumCalcium	+100%
Contains more PotassiumPotassium	+55%
Contains more IronIron	+68.3%
Contains more CopperCopper	+532.5%
Contains more PhosphorusPhosphorus	+139.5%
Contains less SodiumSodium	-90.7%
Contains more ManganeseManganese	+3318.8%
Contains more SeleniumSelenium	+174.4%

Contains more ZincZinc

+60.6%

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.

Khorasan wheat

Rib eye steak

Contains more Vitamin EVitamin E	+510%
Contains more Vitamin B1Vitamin B1	+697.2%
Contains more Vitamin B3Vitamin B3	+29.9%
Contains more Vitamin B5Vitamin B5	+77.1%
Contains more Vitamin KVitamin K	+12.5%

Contains more Vitamin AVitamin A	+700%
Contains more Vitamin B2Vitamin B2	+56%
Contains more Vitamin B6Vitamin B6	+84.2%
Contains more CholineCholine	+89.1%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.735mg	0.08mg	115%
Selenium	81.5µg	29.7µg	94%
Vitamin B12		2.1µg	88%
Copper	0.506mg	0.08mg	47%
Fiber	11.1g	0g	44%
Saturated fat	0.196g	9.684g	43%
Vitamin B1	0.566mg	0.071mg	41%
Fats	2.13g	21.81g	30%
Phosphorus	364mg	152mg	30%
Cholesterol	0mg	80mg	27%
Monounsaturated fat	0.213g	10.519g	26%
Magnesium	130mg	22mg	26%
Carbs	70.58g	0g	24%
Starch	52.41g		22%
Zinc	3.68mg	5.91mg	20%
Iron	3.77mg	2.24mg	19%
Protein	14.54g	23.69g	18%
Vitamin B6	0.259mg	0.477mg	17%
Vitamin B3	6.375mg	4.908mg	9%
Vitamin B5	0.949mg	0.536mg	8%
Vitamin B2	0.184mg	0.287mg	8%
Choline	25.8mg	48.8mg	4%
Potassium	403mg	260mg	4%
Vitamin E	0.61mg	0.1mg	3%
Polyunsaturated fat	0.621g	1.027g	3%
Folate		6µg	2%
Calories	337kcal	291kcal	2%
Sodium	5mg	54mg	2%
Vitamin D		0.2µg	1%
Vitamin A	1µg	8µg	1%
Calcium	22mg	11mg	1%
Vitamin D		7IU	1%
Net carbs	59.48g	0g	N/A
Sugar	7.84g	0g	N/A
Vitamin K	1.8µg	1.6µg	0%
Trans fat	0.005g	1.478g	N/A
Tryptophan	0.13mg	0.265mg	0%
Threonine	0.442mg	1.116mg	0%
Isoleucine	0.566mg	1.103mg	0%
Leucine	1.112mg	2.041mg	0%
Lysine	0.416mg	2.269mg	0%
Methionine	0.251mg	0.641mg	0%
Phenylalanine	0.772mg	0.95mg	0%
Valine	0.687mg	1.184mg	0%
Histidine	0.379mg	0.888mg	0%
Fructose	0.11g		0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - ALA	0.048g	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	0g	0.005g	N/A
Omega-6 - Linoleic acid		0.7g	N/A