Beef vs. Wheat Flour
Nutrition comparison of Cooked Beef and Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and wheat flour:
- Both beef and wheat flour are high in calories, iron and protein.
- Beef is a great source of potassium.
- Wheat flour has more thiamin, riboflavin and folate, however, beef contains more Vitamin B6 and Vitamin B12.
- Wheat flour is a great source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and wheat flour are high in calories. Wheat flour has 30% more calories than beef - beef has 277 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to wheat flour per calorie. Beef has a macronutrient ratio of 38:0:62 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Wheat Flour | |
|---|---|---|
| Protein | 38% | 14% |
| Carbohydrates | ~ | 82% |
| Fat | 62% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and beef has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than beef - wheat flour has 2.4g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Wheat flour and beef contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and wheat flour are high in protein. Beef has 112% more protein than wheat flour - beef has 25.4g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Beef is high in saturated fat and wheat flour has 97% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
trans fat
Wheat flour has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and wheat flour does not contain significant amounts.
cholesterol
Wheat flour has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Beef and wheat flour contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Beef and wheat flour contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Beef and wheat flour contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Beef and wheat flour contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin and folate, however, beef contains more Vitamin B6 and Vitamin B12. Both beef and wheat flour contain significant amounts of niacin and pantothenic acid.
| Beef | Wheat Flour | |
|---|---|---|
| Thiamin | 0.051 MG | 0.812 MG |
| Riboflavin | 0.176 MG | 0.512 MG |
| Niacin | 4.537 MG | 7.554 MG |
| Pantothenic acid | 0.658 MG | 0.438 MG |
| Vitamin B6 | 0.336 MG | 0.037 MG |
| Folate | 11 UG | 183 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 133% more calcium than wheat flour - beef has 35mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Both beef and wheat flour are high in iron. Wheat flour has 96% more iron than beef - beef has 2.3mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Beef is a great source of potassium and it has 175% more potassium than wheat flour - beef has 275mg of potassium per 100 grams and wheat flour has 100mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and wheat flour contain significant amounts of alpha linoleic acid (ALA).
| Beef | Wheat Flour | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.043 G |
| Total | 0.056 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both beef and wheat flour contain significant amounts of linoleic acid.
| Beef | Wheat Flour | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.685 G |
| Total | 0.402 G | 0.685 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Wheat Flour (Wheat flour, white, bread, enriched) .
Cooked Beef g
()
|
Daily Values (%) |
Wheat Flour g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or wheat flour contain more calories in 100 grams?Both beef and wheat flour are high in calories. Wheat flour has 30% more calories than beef - beef has 277 calories in 100g and wheat flour has 361 calories.
Is beef or wheat flour better for protein?
Both beef and wheat flour are high in protein. Beef has 110% more protein than wheat flour - beef has 25.4g of protein per 100 grams and wheat flour has 12g of protein.
Does wheat flour or beef have more carbohydrates?
By weight, wheat flour is high in carbohydrates and beef has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and beef has no carbs..
Does beef or wheat flour contain more iron?
Both beef and wheat flour are high in iron. Wheat flour has 100% more iron than beef - beef has 2.3mg of iron in 100 grams and wheat flour has 4.4mg of iron.