White Bread vs. Raw Beef
Nutrition comparison of White Bread and Raw Beef
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
raw beef
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and raw beef:
- Both white bread and raw beef are high in calories and protein.
- Raw beef is a great source of potassium.
- White bread has more thiamin and folate, however, raw beef contains more Vitamin B6 and Vitamin B12.
- White bread has signficantly less trans fat than raw beef.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and raw beef are high in calories. Raw beef has 39% more calories than white bread - white bread has 238 calories per 100 grams and raw beef has 332 calories.
For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to raw beef for protein. White bread has a macronutrient ratio of 18:74:8 and for raw beef, 18:0:82 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Raw Beef | |
|---|---|---|
| Protein | 18% | 18% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 82% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and raw beef has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than raw beef - white bread has 9.2g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than white bread - white bread has 5g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both white bread and raw beef are high in protein. Raw beef has 35% more protein than white bread - white bread has 10.7g of protein per 100 grams and raw beef has 14.4g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and white bread has 95% less saturated fat than raw beef - white bread has 0.63g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
trans fat
White bread has signficantly less trans fat than raw beef - white bread has 0.03g of trans fat per 100 grams and raw beef has 1.8g of trans fat.
cholesterol
White bread has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and white bread contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Raw beef and white bread contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and raw beef contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and raw beef has 0.17mg of Vitamin E.
Vitamin K
White bread and raw beef contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and raw beef has 2.9ug of Vitamin K.
The B Vitamins
White bread has more thiamin and folate, however, raw beef contains more Vitamin B6 and Vitamin B12. Both white bread and raw beef contain significant amounts of riboflavin, niacin and pantothenic acid.
| White Bread | Raw Beef | |
|---|---|---|
| Thiamin | 0.51 MG | 0.044 MG |
| Riboflavin | 0.255 MG | 0.151 MG |
| Niacin | 4.455 MG | 3.382 MG |
| Pantothenic acid | 0.455 MG | 0.395 MG |
| Vitamin B6 | 0.08 MG | 0.278 MG |
| Folate | 127 UG | 9 UG |
| Vitamin B12 | ~ | 2.07 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 27 times more calcium than raw beef - white bread has 684mg of calcium per 100 grams and raw beef has 24mg of calcium.
iron
White bread is an excellent source of iron and it has 198% more iron than raw beef - white bread has 4.9mg of iron per 100 grams and raw beef has 1.6mg of iron.
potassium
Raw beef is a great source of potassium and it has 72% more potassium than white bread - white bread has 127mg of potassium per 100 grams and raw beef has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and raw beef contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Raw Beef | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.084 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.084 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and raw beef contain significant amounts of linoleic acid.
| White Bread | Raw Beef | |
|---|---|---|
| other omega 6 | ~ | 0.019 G |
| linoleic acid | 0.879 G | 0.577 G |
| Total | 0.879 G | 0.596 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: White Bread (Bread, white wheat) and Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) .
White Bread g
()
|
Daily Values (%) |
Raw Beef 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 white bread or raw beef contain more calories in 100 grams?Both white bread and raw beef are high in calories. Raw beef has 40% more calories than white bread - white bread has 238 calories in 100g and raw beef has 332 calories.
Does white bread or raw beef have more carbohydrates?
By weight, white bread is high in carbohydrates and raw beef has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and raw beef has no carbs..
Does white bread or raw beef contain more calcium?
White bread is a rich source of calcium and it has 27 times more calcium than raw beef - white bread has 684mg of calcium in 100 grams and raw beef has 24mg of calcium.
Does white bread or raw beef contain more iron?
White bread is an abundant source of iron and it has 200% more iron than raw beef - white bread has 4.9mg of iron in 100 grams and raw beef has 1.6mg of iron.