Beef vs. Flour
Nutrition comparison of Cooked Beef and 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
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and flour:
- Both beef and flour are high in calories and protein.
- Beef is a great source of iron and potassium.
- Flour has more thiamin and folate, however, beef contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Flour is a great source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and flour are high in calories. Flour has 31% more calories than beef - beef has 277 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to flour per calorie. Beef has a macronutrient ratio of 38:0:62 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Flour | |
|---|---|---|
| Protein | 38% | 12% |
| Carbohydrates | ~ | 86% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and beef has less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than beef - flour has 2.7g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Flour and beef contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and flour are high in protein. Beef has 146% more protein than flour - beef has 25.4g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Beef is high in saturated fat and flour has 98% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
trans fat
Flour has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and flour does not contain significant amounts.
cholesterol
Flour has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Beef and flour contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin D
Beef and flour contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and flour does not contain significant amounts.
Vitamin E
Beef and flour contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Beef and flour contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Flour has more thiamin and folate, however, beef contains more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both beef and flour contain significant amounts of pantothenic acid.
| Beef | Flour | |
|---|---|---|
| Thiamin | 0.051 MG | 0.12 MG |
| Riboflavin | 0.176 MG | 0.04 MG |
| Niacin | 4.537 MG | 1.25 MG |
| Pantothenic acid | 0.658 MG | 0.438 MG |
| Vitamin B6 | 0.336 MG | 0.044 MG |
| Folate | 11 UG | 26 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 133% more calcium than flour - beef has 35mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Beef is a great source of iron and it has 92% more iron than flour - beef has 2.3mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Beef is a great source of potassium and it has 157% more potassium than flour - beef has 275mg of potassium per 100 grams and flour has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than flour per 100 grams.
| Beef | Flour | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.022 G |
| Total | 0.056 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, both beef and flour contain significant amounts of linoleic acid.
| Beef | Flour | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.391 G |
| Total | 0.402 G | 0.391 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.
Cooked Beef g
()
|
Daily Values (%) |
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 flour contain more calories in 100 grams?Both beef and flour are high in calories. Flour has 30% more calories than beef - beef has 277 calories in 100g and flour has 364 calories.
Is beef or flour better for protein?
Both beef and flour are high in protein. Beef has 150% more protein than flour - beef has 25.4g of protein per 100 grams and flour has 10.3g of protein.
Does flour or beef have more carbohydrates?
By weight, flour is high in carbohydrates and beef has fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and beef has no carbs..