Beef vs. Oats

Nutrition comparison of Cooked Beef and Oats


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus oats (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and oats:

  • Both beef and oats are high in calories, iron, potassium and protein.
  • Oat has more thiamin, pantothenic acid and folate, however, beef contains more niacin, Vitamin B6 and Vitamin B12.
  • Oat is a great source of calcium.
  • Oat is an excellent source of dietary fiber.
Detailed nutritional comparison of beef and oats 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Oats src

Here's an infographic summarizing the nutritional differences between beef and oats. marks particularly rich nutrients.


Calories and Carbs

calories

Both beef and oats are high in calories. Oat has 40% more calories than beef - beef has 277 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to oats per calorie. Beef has a macronutrient ratio of 38:0:62 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Oats
Protein 38% 17%
Carbohydrates ~ 67%
Fat 62% 16%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and beef has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Oat is an excellent source of dietary fiber and it has more dietary fiber than beef - oat has 10.6g of dietary fiber per 100 grams and beef does not contain significant amounts.



Protein

protein

Both beef and oats are high in protein. Beef has 50% more protein than oat - beef has 25.4g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Beef is high in saturated fat and oat has 83% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

trans fat

Oat has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and oat does not contain significant amounts.

cholesterol

Oat has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and oat does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

Beef and oats contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Beef and oats contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, pantothenic acid and folate, however, beef contains more niacin, Vitamin B6 and Vitamin B12. Both beef and oats contain significant amounts of riboflavin.

Beef Oats
Thiamin 0.051 MG 0.763 MG
Riboflavin 0.176 MG 0.139 MG
Niacin 4.537 MG 0.961 MG
Pantothenic acid 0.658 MG 1.349 MG
Vitamin B6 0.336 MG 0.119 MG
Folate 11 UG 56 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Oat is a great source of calcium and it has 54% more calcium than beef - beef has 35mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Both beef and oats are high in iron. Oat has 110% more iron than beef - beef has 2.3mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Both beef and oats are high in potassium. Oat has 56% more potassium than beef - beef has 275mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both beef and oats contain significant amounts of alpha linoleic acid (ALA).

Beef Oats
alpha linoleic acid 0.056 G 0.111 G
Total 0.056 G 0.111 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than beef per 100 grams.

Beef Oats
other omega 6 0.012 G ~
linoleic acid 0.39 G 2.424 G
Total 0.402 G 2.424 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

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