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Wheat vs. Beef — In-Depth Nutrition Comparison

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What are the differences between Wheat and Beef?

  • Wheat is higher in Manganese, Selenium, Fiber, and Copper, however, Beef is richer in Vitamin B12, Zinc, Vitamin B6, and Vitamin B3.
  • Beef's daily need coverage for Vitamin B12 is 110% more.
  • Wheat has less Saturated Fat.

We used Wheat, KAMUT khorasan, cooked and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types in this article.

Infographic

Wheat vs Beef 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.
Wheat
5
:
5
Beef
Contains more Magnesium +128.6%
Contains less Sodium -88.9%
Contains more Copper +143.5%
Contains more Manganese +8483.3%
Contains more Selenium +48.4%
Contains more Calcium +100%
Contains more Iron +47.7%
Contains more Phosphorus +34.7%
Contains more Potassium +93.9%
Contains more Zinc +242.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Contains more Magnesium +128.6%
Contains less Sodium -88.9%
Contains more Copper +143.5%
Contains more Manganese +8483.3%
Contains more Selenium +48.4%
Contains more Calcium +100%
Contains more Iron +47.7%
Contains more Phosphorus +34.7%
Contains more Potassium +93.9%
Contains more Zinc +242.9%

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.
Wheat
3
:
9
Beef
Contains more Vitamin E +100%
Contains more Vitamin B1 +106.5%
Contains more Folate +22.2%
Contains more Vitamin A +125%
Contains more Vitamin B2 +486.7%
Contains more Vitamin B3 +133.3%
Contains more Vitamin B6 +445.7%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +106.5%
Contains more Folate +22.2%
Contains more Vitamin A +125%
Contains more Vitamin B2 +486.7%
Contains more Vitamin B3 +133.3%
Contains more Vitamin B6 +445.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
2
:
2
Beef
Contains more Carbs +∞%
Contains more Water +12.4%
Contains more Protein +354.1%
Contains more Fats +1756.6%
Equal in Other - 0.68
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Carbs +∞%
Contains more Water +12.4%
Contains more Protein +354.1%
Contains more Fats +1756.6%
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
1
:
2
Beef
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +7838.1%
Contains more Polyunsaturated fat +99.2%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +7838.1%
Contains more Polyunsaturated fat +99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Beef
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Beef Opinion
Net carbs 23.3g 0g Wheat
Protein 5.71g 25.93g Beef
Fats 0.83g 15.41g Beef
Carbs 27.6g 0g Wheat
Calories 132kcal 250kcal Beef
Sugar 3.07g 0g Beef
Fiber 4.3g 0g Wheat
Calcium 9mg 18mg Beef
Iron 1.76mg 2.6mg Beef
Magnesium 48mg 21mg Wheat
Phosphorus 147mg 198mg Beef
Potassium 164mg 318mg Beef
Sodium 8mg 72mg Wheat
Zinc 1.84mg 6.31mg Beef
Copper 0.207mg 0.085mg Wheat
Manganese 1.03mg 0.012mg Wheat
Selenium 31.9µg 21.5µg Wheat
Vitamin A 4IU 9IU Beef
Vitamin A RAE 3µg Beef
Vitamin E 0.24mg 0.12mg Wheat
Vitamin D 2IU Beef
Vitamin B1 0.095mg 0.046mg Wheat
Vitamin B2 0.03mg 0.176mg Beef
Vitamin B3 2.305mg 5.378mg Beef
Vitamin B5 0.658mg Beef
Vitamin B6 0.07mg 0.382mg Beef
Folate 11µg 9µg Wheat
Vitamin B12 0µg 2.64µg Beef
Vitamin K 1.2µg Beef
Tryptophan 0.051mg 0.094mg Beef
Threonine 0.172mg 0.72mg Beef
Isoleucine 0.22mg 0.822mg Beef
Leucine 0.432mg 1.45mg Beef
Lysine 0.161mg 1.54mg Beef
Methionine 0.097mg 0.478mg Beef
Phenylalanine 0.3mg 0.725mg Beef
Valine 0.267mg 0.914mg Beef
Histidine 0.147mg 0.604mg Beef
Cholesterol 0mg 88mg Wheat
Trans Fat 0.002g 0.572g Wheat
Saturated Fat 0.077g 5.895g Wheat
Omega-3 - DHA 0.001g Beef
Omega-3 - EPA 0.003g Beef
Omega-3 - DPA 0.016g Beef
Monounsaturated Fat 0.084g 6.668g Beef
Polyunsaturated fat 0.243g 0.484g Beef
Omega-6 - Gamma-linoleic acid 0.012g Beef
Omega-3 - ALA 0.044g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Wheat
52%
Beef
Minerals Daily Need Coverage Score
61%
Wheat
56%
Beef

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 64mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 5.818g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/169744/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.