Beef vs. Oatmeal
Nutrition comparison of Cooked Beef and Oatmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and oatmeal:
- Both beef and oatmeal are high in calories, iron, potassium and protein.
- Oatmeal has more thiamin and folate, however, beef contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and oatmeal are high in calories. Oatmeal has 32% more calories than beef - beef has 277 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to oatmeal per calorie. Beef has a macronutrient ratio of 38:0:62 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Oatmeal | |
|---|---|---|
| Protein | 38% | 17% |
| Carbohydrates | ~ | 69% |
| Fat | 62% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and beef has less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than beef - oatmeal has 9.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Oatmeal and beef contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and oatmeal are high in protein. Beef has 59% more protein than oatmeal - beef has 25.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Beef is high in saturated fat and oatmeal has 85% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Oatmeal has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and oatmeal does not contain significant amounts.
cholesterol
Oatmeal has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Beef and oatmeal contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Beef and oatmeal contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Beef and oatmeal contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Beef and oatmeal contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and folate, however, beef contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and oatmeal contain significant amounts of riboflavin.
| Beef | Oatmeal | |
|---|---|---|
| Thiamin | 0.051 MG | 0.73 MG |
| Riboflavin | 0.176 MG | 0.14 MG |
| Niacin | 4.537 MG | 0.78 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.12 MG |
| Folate | 11 UG | 32 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Oatmeal is a great source of calcium and it has 49% more calcium than beef - beef has 35mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both beef and oatmeal are high in iron. Oatmeal has 87% more iron than beef - beef has 2.3mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both beef and oatmeal are high in potassium. Oatmeal has 27% more potassium than beef - beef has 275mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Cooked Beef g
()
|
Daily Values (%) |
Oatmeal 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 oatmeal contain more calories in 100 grams?Both beef and oatmeal are high in calories. Oatmeal has 30% more calories than beef - beef has 277 calories in 100g and oatmeal has 367 calories.
Is beef or oatmeal better for protein?
Both beef and oatmeal are high in protein. Beef has 60% more protein than oatmeal - beef has 25.4g of protein per 100 grams and oatmeal has 16g of protein.
Does oatmeal or beef have more carbohydrates?
By weight, oatmeal is high in carbohydrates and beef has fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and beef has no carbs..
Does beef or oatmeal contain more iron?
Both beef and oatmeal are high in iron. Oatmeal has 90% more iron than beef - beef has 2.3mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does beef or oatmeal contain more potassium?
Both beef and oatmeal are high in potassium. Oatmeal has 30% more potassium than beef - beef has 275mg of potassium in 100 grams and oatmeal has 350mg of potassium.