Raw Beef vs. Oats
Nutrition comparison of Raw Beef and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and oats:
- Both raw beef and oats are high in calories, potassium and protein.
- Oat has more thiamin, pantothenic acid and folate, however, raw beef contains more niacin, Vitamin B6 and Vitamin B12.
- Oat has signficantly less trans fat than raw beef.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) 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 raw beef and oats are high in calories. Oat has 17% more calories than raw beef - raw beef has 332 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, raw beef is much lighter in carbs, much heavier in fat and similar to oats for protein. Raw beef has a macronutrient ratio of 18:0:82 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Oats | |
|---|---|---|
| Protein | 18% | 17% |
| Carbohydrates | ~ | 67% |
| Fat | 82% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and raw beef has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than raw beef - oat has 10.6g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and oats are high in protein. Oat has 18% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and oat has 90% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
trans fat
Oat has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and oats contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Raw beef and oats contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Raw beef and oats contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Raw beef and oats contain similar amounts of Vitamin K - raw beef has 2.9ug 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, raw beef contains more niacin, Vitamin B6 and Vitamin B12. Both raw beef and oats contain significant amounts of riboflavin.
| Raw Beef | Oats | |
|---|---|---|
| Thiamin | 0.044 MG | 0.763 MG |
| Riboflavin | 0.151 MG | 0.139 MG |
| Niacin | 3.382 MG | 0.961 MG |
| Pantothenic acid | 0.395 MG | 1.349 MG |
| Vitamin B6 | 0.278 MG | 0.119 MG |
| Folate | 9 UG | 56 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Oat is a great source of calcium and it has 125% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 188% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both raw beef and oats are high in potassium. Oat has 97% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and oats contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Oats | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.111 G |
| Total | 0.084 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Oats | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 2.424 G |
| Total | 0.596 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.
Raw 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 raw beef or oats contain more calories in 100 grams?Both raw beef and oats are high in calories. Oat has 20% more calories than raw beef - raw beef has 332 calories in 100g and oat has 389 calories.
Does oats or raw beef have more carbohydrates?
By weight, oat is high in carbohydrates and raw beef has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and raw beef has no carbs..
Does raw beef or oats contain more iron?
Oat is an abundant source of iron and it has 190% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and oat has 4.7mg of iron.
Does raw beef or oats contain more potassium?
Both raw beef and oats are high in potassium. Oat has 100% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and oat has 429mg of potassium.