White Bread vs. Beef
Nutrition comparison of White Bread and Cooked 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
cooked
beef
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and beef:
- Both white bread and beef are high in calories, iron and protein.
- Beef is a great source of potassium.
- White bread has 36.6 times less trans fat than beef.
- White bread has more thiamin and folate, however, beef contains more Vitamin B6 and Vitamin B12.
- White bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and beef are high in calories. Beef has 16% more calories than white bread - white bread has 238 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to beef per calorie. White bread has a macronutrient ratio of 18:74:8 and for beef, 38:0:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Beef | |
|---|---|---|
| Protein | 18% | 38% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and beef has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than beef - white bread has 9.2g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than white bread - white bread has 5g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both white bread and beef are high in protein. Beef has 138% more protein than white bread - white bread has 10.7g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and white bread has 91% less saturated fat than beef - white bread has 0.63g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
White bread has 36.6 times less trans fat than beef - white bread has 0.03g of trans fat per 100 grams and beef has 1.2g of trans fat.
cholesterol
White bread has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Beef and white bread contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Beef and white bread contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and beef contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.
Vitamin K
White bread and beef contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.
The B Vitamins
White bread has more thiamin and folate, however, beef contains more Vitamin B6 and Vitamin B12. Both white bread and beef contain significant amounts of riboflavin, niacin and pantothenic acid.
| White Bread | Beef | |
|---|---|---|
| Thiamin | 0.51 MG | 0.051 MG |
| Riboflavin | 0.255 MG | 0.176 MG |
| Niacin | 4.455 MG | 4.537 MG |
| Pantothenic acid | 0.455 MG | 0.658 MG |
| Vitamin B6 | 0.08 MG | 0.336 MG |
| Folate | 127 UG | 11 UG |
| Vitamin B12 | ~ | 2.9 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 18 times more calcium than beef - white bread has 684mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Both white bread and beef are high in iron. White bread has 117% more iron than beef - white bread has 4.9mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Beef is a great source of potassium and it has 117% more potassium than white bread - white bread has 127mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and beef contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Beef | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.056 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than beef per 100 grams.
| White Bread | Beef | |
|---|---|---|
| other omega 6 | ~ | 0.012 G |
| linoleic acid | 0.879 G | 0.39 G |
| Total | 0.879 G | 0.402 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 Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) .
White Bread g
()
|
Daily Values (%) |
Cooked 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 beef contain more calories in 100 grams?Both white bread and beef are high in calories. Beef has 20% more calories than white bread - white bread has 238 calories in 100g and beef has 277 calories.
Is white bread or beef better for protein?
Both white bread and beef are high in protein. Beef has 140% more protein than white bread - white bread has 10.7g of protein per 100 grams and beef has 25.4g of protein.
Does white bread or beef have more carbohydrates?
By weight, white bread is high in carbohydrates and beef has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and beef has no carbs..
Does white bread or beef contain more calcium?
White bread is a rich source of calcium and it has 18 times more calcium than beef - white bread has 684mg of calcium in 100 grams and beef has 35mg of calcium.
Does white bread or beef contain more iron?
Both white bread and beef are high in iron. White bread has 120% more iron than beef - white bread has 4.9mg of iron in 100 grams and beef has 2.3mg of iron.