Beef vs. Whole Wheat Flour

Nutrition comparison of Cooked Beef and Whole 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 whole wheat flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and whole wheat flour:

  • Both beef and whole wheat flour are high in calories, iron, potassium and protein.
  • Whole wheat flour has more thiamin and folate, however, beef contains more Vitamin B12.
  • Whole wheat flour is an excellent source of dietary fiber.
Detailed nutritional comparison of beef and whole wheat flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Whole Wheat Flour src

Calories and Carbs

calories

Both beef and whole wheat flour are high in calories. Whole wheat flour has 20% more calories than beef - beef has 277 calories per 100 grams and whole wheat flour has 332 calories.

For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to whole wheat flour per calorie. Beef has a macronutrient ratio of 38:0:62 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Whole Wheat Flour
Protein 38% 11%
Carbohydrates ~ 84%
Fat 62% 5%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and beef has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than beef - whole wheat flour has 13.1g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Beef has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and beef does not contain significant amounts.

Protein

protein

Both beef and whole wheat flour are high in protein. Beef has 164% more protein than whole wheat flour - beef has 25.4g of protein per 100 grams and whole wheat flour has 9.6g of protein.

Fat

saturated fat

Beef is high in saturated fat and whole wheat flour has 94% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.

trans fat

Whole wheat flour has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.

cholesterol

Whole wheat flour has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.

Vitamins

Vitamin A

Beef and whole wheat flour contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin D

Beef and whole wheat flour contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Beef and whole wheat flour contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.

Vitamin K

Beef and whole wheat flour contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin and folate, however, beef contains more Vitamin B12. Both beef and whole wheat flour contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Beef Whole Wheat Flour
Thiamin 0.051 MG 0.297 MG
Riboflavin 0.176 MG 0.188 MG
Niacin 4.537 MG 5.347 MG
Pantothenic acid 0.658 MG 1.011 MG
Vitamin B6 0.336 MG 0.191 MG
Folate 11 UG 28 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Beef and whole wheat flour contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.

iron

Both beef and whole wheat flour are high in iron. Whole wheat flour has 65% more iron than beef - beef has 2.3mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.

potassium

Both beef and whole wheat flour are high in potassium. Whole wheat flour has 43% more potassium than beef - beef has 275mg of potassium per 100 grams and whole wheat flour has 394mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Whole Wheat Flour .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .

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FAQ

Does beef or whole wheat flour contain more calories in 100 grams?
Both beef and whole wheat flour are high in calories. Whole wheat flour has 20% more calories than beef - beef has 277 calories in 100g and whole wheat flour has 332 calories.

Is beef or whole wheat flour better for protein?
Both beef and whole wheat flour are high in protein. Beef has 160% more protein than whole wheat flour - beef has 25.4g of protein per 100 grams and whole wheat flour has 9.6g of protein.

Does whole wheat flour or beef have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and beef has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and beef has no carbs..

Does beef or whole wheat flour contain more iron?
Both beef and whole wheat flour are high in iron. Whole wheat flour has 70% more iron than beef - beef has 2.3mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.

Does beef or whole wheat flour contain more potassium?
Both beef and whole wheat flour are high in potassium. Whole wheat flour has 40% more potassium than beef - beef has 275mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.