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.
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.
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 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 Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Cooked Beef g
()
|
Daily Values (%) |
Whole Wheat Flour 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 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.