Khorasan wheat vs. Steak — In-Depth Nutrition Comparison

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A recap on differences between khorasan wheat and steak

Khorasan wheat is higher in selenium, copper, fiber, vitamin B1, phosphorus, and magnesium, yet steak is higher in zinc and vitamin B6.
Khorasan wheat covers your daily selenium needs 90% more than steak.
The amount of saturated fat in khorasan wheat is lower.
The glycemic index of steak is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

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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.

Khorasan wheat

Steak

Contains more MagnesiumMagnesium	+465.2%
Contains more CalciumCalcium	+83.3%
Contains more PotassiumPotassium	+44.4%
Contains more IronIron	+57.1%
Contains more CopperCopper	+495.3%
Contains more PhosphorusPhosphorus	+123.3%
Contains less SodiumSodium	-91.4%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+156.3%

Contains more ZincZinc

+72.3%

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

Steak

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+664.9%
Contains more Vitamin B3Vitamin B3	+23.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+12.5%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+600%
Contains more Vitamin B2Vitamin B2	+63.6%
Contains more Vitamin B6Vitamin B6	+93.1%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.735mg		119%
Vitamin B12		2.2µg	92%
Selenium	81.5µg	31.8µg	90%
Copper	0.506mg	0.085mg	47%
Fiber	11.1g	0g	44%
Vitamin B1	0.566mg	0.074mg	41%
Saturated fat	0.196g	8.443g	37%
Phosphorus	364mg	163mg	29%
Fats	2.13g	19.02g	26%
Cholesterol	0mg	78mg	26%
Magnesium	130mg	23mg	25%
Zinc	3.68mg	6.34mg	24%
Carbs	70.58g	0g	24%
Monounsaturated fat	0.213g	9.171g	22%
Starch	52.41g		22%
Protein	14.54g	24.85g	21%
Vitamin B6	0.259mg	0.5mg	19%
Vitamin B5	0.949mg		19%
Iron	3.77mg	2.4mg	17%
Vitamin B2	0.184mg	0.301mg	9%
Vitamin B3	6.375mg	5.149mg	8%
Choline	25.8mg		5%
Vitamin E	0.61mg		4%
Potassium	403mg	279mg	4%
Calories	337kcal	271kcal	3%
Sodium	5mg	58mg	2%
Folate		6µg	2%
Polyunsaturated fat	0.621g	0.896g	2%
Vitamin D		0.1µg	1%
Vitamin A	1µg	7µg	1%
Calcium	22mg	12mg	1%
Vitamin D		6IU	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		N/A
Tryptophan	0.13mg	0.278mg	0%
Threonine	0.442mg	1.171mg	0%
Isoleucine	0.566mg	1.157mg	0%
Leucine	1.112mg	2.142mg	0%
Lysine	0.416mg	2.38mg	0%
Methionine	0.251mg	0.672mg	0%
Phenylalanine	0.772mg	0.997mg	0%
Valine	0.687mg	1.242mg	0%
Histidine	0.379mg	0.931mg	0%
Fructose	0.11g		0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - ALA	0.048g		N/A
Omega-3 - DPA		0.013g	N/A