Whole Wheat Bread vs. Beef
Nutrition comparison of Whole Wheat Bread and Cooked Beef
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cooked
beef
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and beef:
- Both whole wheat bread and beef are high in calories, iron, potassium and protein.
- Whole wheat bread has more thiamin and folate, however, beef contains more Vitamin B12.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and beef are high in calories. Whole wheat bread is very similar to whole wheat bread for calories - whole wheat bread has 265 calories per 100 grams and beef has 277 calories.
| Whole Wheat Bread | Beef | |
|---|---|---|
| Protein | 20% | 38% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and beef has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than beef - whole wheat bread has 7.4g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both whole wheat bread and beef are high in protein. Beef has 90% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and whole wheat bread has 88% less saturated fat than beef - whole wheat bread has 0.87g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Whole wheat bread has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Whole wheat bread has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and beef contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and whole wheat bread contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Beef and whole wheat bread contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and beef contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.
Vitamin K
Whole wheat bread and beef contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and folate, however, beef contains more Vitamin B12. Both whole wheat bread and beef contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Beef | |
|---|---|---|
| Thiamin | 0.279 MG | 0.051 MG |
| Riboflavin | 0.131 MG | 0.176 MG |
| Niacin | 4.042 MG | 4.537 MG |
| Pantothenic acid | 0.336 MG | 0.658 MG |
| Vitamin B6 | 0.263 MG | 0.336 MG |
| Folate | 75 UG | 11 UG |
| Vitamin B12 | ~ | 2.9 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 194% more calcium than beef - whole wheat bread has 103mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Both whole wheat bread and beef are high in iron. Whole wheat bread has 11% more iron than beef - whole wheat bread has 2.5mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both whole wheat bread and beef are high in potassium. Beef has 20% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than beef per 100 grams.
| Whole Wheat Bread | Beef | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.056 G |
| Total | 0.205 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than beef per 100 grams.
| Whole Wheat Bread | Beef | |
|---|---|---|
| other omega 6 | ~ | 0.012 G |
| linoleic acid | 1.667 G | 0.39 G |
| Total | 1.667 G | 0.402 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.
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Beef 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 whole wheat bread or beef contain more calories in 100 grams?Both whole wheat bread and beef are high in calories. Whole wheat bread is quite similar to whole wheat bread for calories - whole wheat bread has 265 calories in 100g and beef has 277 calories.
Is whole wheat bread or beef better for protein?
Both whole wheat bread and beef are high in protein. Beef has 90% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and beef has 25.4g of protein.
Does whole wheat bread or beef have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and beef has fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and beef has no carbs..
Does whole wheat bread or beef contain more calcium?
Whole wheat bread is a rich source of calcium and it has 190% more calcium than beef - whole wheat bread has 103mg of calcium in 100 grams and beef has 35mg of calcium.
Does whole wheat bread or beef contain more iron?
Both whole wheat bread and beef are high in iron. Whole wheat bread has 10% more iron than beef - whole wheat bread has 2.5mg of iron in 100 grams and beef has 2.3mg of iron.
Does whole wheat bread or beef contain more potassium?
Both whole wheat bread and beef are high in potassium. Beef has 20% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and beef has 275mg of potassium.