Beef vs. White Sugar
Nutrition comparison of Cooked Beef and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and white sugar:
- Both beef and white sugar are high in calories.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef has signficantly more calcium than white sugar.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and white sugar are high in calories. White sugar has 40% more calories than beef - beef has 277 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Beef has a macronutrient ratio of 38:0:62 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | White Sugar | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | ~ | 100% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and beef has less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
White sugar is high in sugar and beef has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has more protein than white sugar - beef has 25.4g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Beef is high in saturated fat and white sugar has less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
White sugar has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
White sugar has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Beef and white sugar contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin D
Beef and white sugar contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Beef and white sugar contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Beef and white sugar contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | White Sugar | |
|---|---|---|
| Thiamin | 0.051 MG | ~ |
| Riboflavin | 0.176 MG | 0.019 MG |
| Niacin | 4.537 MG | ~ |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than white sugar - beef has 35mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Beef is a great source of iron and it has 44 times more iron than white sugar - beef has 2.3mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Beef is a great source of potassium and it has 136 times more potassium than white sugar - beef has 275mg of potassium per 100 grams and white sugar has 2mg 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 White Sugar (Sugar, granulated) .
Cooked Beef g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?Both beef and white sugar are high in calories. White sugar has 40% more calories than beef - beef has 277 calories in 100g and white sugar has 387 calories.
Is beef or white sugar better for protein?
Beef is a fantastic source of protein and it has more protein than white sugar - beef has 25.4g of protein per 100 grams and white sugar does not contain significant amounts.
Does white sugar or beef have more carbohydrates?
By weight, white sugar is high in carbohydrates and beef has fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and beef has no carbs..