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.
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.
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.
Cooked Beef g
()
|
Daily Values (%) |
Oats 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 oats contain more calories in 100 grams?Both beef and oats are high in calories. Oat has 40% more calories than beef - beef has 277 calories in 100g and oat has 389 calories.
Is beef or oats better for 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.
Does oats or beef have more carbohydrates?
By weight, oat is high in carbohydrates and beef has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and beef has no carbs..
Does beef or oats contain more iron?
Both beef and oats are high in iron. Oat has 110% more iron than beef - beef has 2.3mg of iron in 100 grams and oat has 4.7mg of iron.
Does beef or oats contain more potassium?
Both beef and oats are high in potassium. Oat has 60% more potassium than beef - beef has 275mg of potassium in 100 grams and oat has 429mg of potassium.