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Flour vs. Ground beef — In-Depth Nutrition Comparison

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What are the main differences between flour and ground beef?

  • Flour is richer in vitamin B1, folate, iron, manganese, selenium, and vitamin B2, yet ground beef is richer in vitamin B12 and zinc.
  • Ground beef's daily need coverage for vitamin B12 is 104% higher.
  • Flour has 76 times more manganese than ground beef. Flour has 0.682mg of manganese, while ground beef has 0.009mg.
  • Flour contains less saturated fat.
  • Ground beef has a lower glycemic index than flour.

We used Wheat flour, white, all-purpose, enriched, bleached and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types in this comparison.

Infographic

Flour vs Ground 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.
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +104.4%
Contains more CopperCopper +82.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +7477.8%
Contains more SeleniumSelenium +77.5%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +125.2%
Contains more ZincZinc +734.3%
Contains more PhosphorusPhosphorus +53.7%

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.
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin B1Vitamin B1 +1439.2%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more FolateFolate +2514.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +606.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +866.7%
Contains more CholineCholine +603.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +131.1%
Contains more FatsFats +1468.4%
Contains more WaterWater +389.7%
Contains more OtherOther +419.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +8316.1%
~equal in Polyunsaturated fat ~0.408g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Vitamin B1 0.785mg 0.051mg 61%
Zinc 0.7mg 5.84mg 47%
Folate 183µg 7µg 44%
Iron 4.64mg 2.27mg 30%
Manganese 0.682mg 0.009mg 29%
Cholesterol 0mg 88mg 29%
Saturated fat 0.155g 6.073g 27%
Selenium 33.9µg 19.1µg 27%
Protein 10.33g 23.87g 27%
Carbs 76.31g 0g 25%
Vitamin B2 0.494mg 0.171mg 25%
Fats 0.98g 15.37g 22%
Vitamin B6 0.044mg 0.311mg 21%
Monounsaturated fat 0.087g 7.322g 18%
Vitamin B3 5.904mg 4.026mg 12%
Choline 10.4mg 73.2mg 11%
Fiber 2.7g 0g 11%
Phosphorus 108mg 166mg 8%
Copper 0.144mg 0.079mg 7%
Calories 364kcal 241kcal 6%
Potassium 107mg 241mg 4%
Sodium 2mg 73mg 3%
Vitamin K 0.3µg 2.9µg 2%
Calcium 15mg 33mg 2%
Vitamin B5 0.438mg 0.512mg 1%
Magnesium 22mg 17mg 1%
Net carbs 73.61g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.27g 0g N/A
Vitamin A 0µg 3µg 0%
Vitamin E 0.06mg 0.12mg 0%
Trans fat 1.173g N/A
Polyunsaturated fat 0.413g 0.408g 0%
Tryptophan 0.127mg 0.121mg 0%
Threonine 0.281mg 0.923mg 0%
Isoleucine 0.357mg 1.055mg 0%
Leucine 0.71mg 1.861mg 0%
Lysine 0.228mg 1.976mg 0%
Methionine 0.183mg 0.614mg 0%
Phenylalanine 0.52mg 0.931mg 0%
Valine 0.415mg 1.172mg 0%
Histidine 0.23mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
46%
Ground beef
Minerals Daily Need Coverage Score
59%
Flour
50%
Ground beef

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 72)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 71mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 5.918g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.