Raw Beef vs. Whole Wheat Flour
Nutrition comparison of Raw 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
raw 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 raw beef and whole wheat flour:
- Both raw beef and whole wheat flour are high in calories, potassium and protein.
- Whole wheat flour has more thiamin, pantothenic acid and folate, however, raw beef contains more Vitamin B12.
- Whole wheat flour has signficantly less trans fat than raw beef.
- Whole wheat flour 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 Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and whole wheat flour are high in calories. is very similar to raw beef for calories - raw beef has 332 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, raw beef is heavier in protein, much lighter in carbs and much heavier in fat compared to whole wheat flour per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Whole Wheat Flour | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | ~ | 84% |
| Fat | 82% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and raw beef has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and raw 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 raw beef - whole wheat flour has 13.1g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and whole wheat flour are high in protein. Raw beef has 49% more protein than whole wheat flour - raw beef has 14.4g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and whole wheat flour has 96% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
trans fat
Whole wheat flour has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
cholesterol
Whole wheat flour has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and whole wheat flour contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Raw beef and whole wheat flour contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Raw beef and whole wheat flour contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Vitamin K
Raw beef and whole wheat flour contain similar amounts of Vitamin K - raw beef has 2.9ug 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, pantothenic acid and folate, however, raw beef contains more Vitamin B12. Both raw beef and whole wheat flour contain significant amounts of riboflavin, niacin and Vitamin B6.
| Raw Beef | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.044 MG | 0.297 MG |
| Riboflavin | 0.151 MG | 0.188 MG |
| Niacin | 3.382 MG | 5.347 MG |
| Pantothenic acid | 0.395 MG | 1.011 MG |
| Vitamin B6 | 0.278 MG | 0.191 MG |
| Folate | 9 UG | 28 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Whole wheat flour has 38% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 126% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Both raw beef and whole wheat flour are high in potassium. Whole wheat flour has 81% more potassium than raw beef - raw beef has 218mg 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Raw 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 raw beef or whole wheat flour contain more calories in 100 grams?Both raw beef and whole wheat flour are high in calories. is quite similar to raw beef for calories - raw beef has 332 calories in 100g and whole wheat flour has 332 calories.
Does whole wheat flour or raw beef have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and raw beef has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and raw beef has no carbs..
Does raw beef or whole wheat flour contain more iron?
Whole wheat flour is an abundant source of iron and it has 130% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does raw beef or whole wheat flour contain more potassium?
Both raw beef and whole wheat flour are high in potassium. Whole wheat flour has 80% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.