4

votes

Beef vs Bread comparison

Answered on September 12, 2014
Created July 10, 2013 at 6:15 PM

I just had a "lively" discussion with someone who was trying to tell me all of the vitamins and stuff that I'm missing by not eating bread and I told them that the scant amount of vitamins in bread are artificially added and don't hold a candle to a small piece of meat. Afterwords, I tried to find online a comparison of nutrients between a piece of beef and bread, but I couldn't easily find one. I could sit down and crunch the numbers and make a chart, etc. but someone else has probably already done this somewhere.

Does anyone here know of such a comparison that I could refer people to?

Thanks!

Update Thanks for all the responses. I wasn't telling this person that bread and meat are replacements for each other. It was that their argument was that you're depriving yourself of valuable nutrients if you don't eat bread, and I was saying that just a small amount of meat blows bread out of the water nutritionally. In otherwords, I'm already getting way more nutrients than you would get in X number of slices of bread.

62fafa8cb15af7c562fa8c270f7b6174

(619)

on July 12, 2013
at 06:07 PM

Bread is eggs flour sugar. Half the nutrients come from egg, at a glance comparing 2 eggs to a cup of flour.

A08b210e4da7e69cd792bddc1f4aae4b

(1031)

on July 12, 2013
at 02:45 AM

Every source (including folks here on PH) has vested interests, be it financial, political, emotional, ego, etc; if we turned away everyone on the basis of their supposed tainting there'd be no one left in the tent! It goes to intentions, do they writers have the best interests of their readers in mind? I believe they do. Am I skeptical about industry lobby groups dressed up as medical/health institutions? You bet ya!

Medium avatar

(10611)

on July 11, 2013
at 07:07 PM

Better than the first one but still pretty busy-looking. I was fooled into overeating breakfast cereal by the vitamins, mnerals and fiber; and got blindsided by the starch and sugar.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 03:00 PM

What does bread offer uniquely? Nothing really, but it does have some nutrients in higher quantities than non-grain sources. Thiamine is one, a lot of paleo folks don't get enough of this, lean pork is particularly rich, but most everybody eats fatty pork, beef and chicken. Minerals, Mg and Mn are particularly high in grains. Mg is another one that is typically low on paleo, Mn can be hard to get too.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 02:25 PM

1400 calories is a big portion, 2+ pounds! Which is sort of why I dislike the graph. Even 100 calories of liver puts 1400 calories of bread to shame.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 02:22 PM

As I said, not my graph, but macros are in grams and micros are in DVs, I think.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 01:52 PM

@Anon, Cronometer for the data. Then used a Google Drive spreadsheet to calculate the differences and generate an image.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 01:51 PM

SAD to vegan, you will see meats replaced largely with veggies. SAD to paleo, you will see grains replaced largely with veggies. The three diets form the 3 corners of a triangle, each with two "highs" and a "low". Meat and grains are pretty much even on nutrition, so going vegan or paleo, you still increase nutrient density, but that's simply from an increase in nutrient-dense veggies.

3d58b5fb4f9780e2f47d4dcc53338a5a

(2771)

on July 11, 2013
at 01:51 PM

How did you make that graph? It's nicely done.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 01:47 PM

In the context of a plant-rich diet though, the difference in nutrition between meat and bread is essentially meaningless, aside B12 in meat, and Mn in bread.

Baa413654789b57f3579474ca7fa43d7

(2349)

on July 11, 2013
at 01:26 PM

I agree with Matt. I already ate a good portion of meat with my meals. When I cleaned up my diet, the main change was removing the bread and pasta and increasing the servings of vegetables. The OP is not discussing a vegan diet.

Medium avatar

(10611)

on July 11, 2013
at 12:54 PM

I'll stick with the upvote but I'm increasingly thinking that this is too much "baffle them with bs" approach. Why do we need more copper? Why is liver low in calcium? Where are the lipids? What are the units? If you can't answer those questions and many more you'll look like an idiot.

Medium avatar

(10611)

on July 11, 2013
at 12:34 PM

I think that bread does replace meat. The whole basis for vegan/veg/healthy eating is bread over meat. The standard argument is that Americans eat too much protein.

Medium avatar

(10611)

on July 11, 2013
at 12:31 PM

All of these sources have vested interests. Good to stir up arguments but NIH vetted studies and food databases work better to settle arguments.

Medium avatar

(10611)

on July 11, 2013
at 12:20 PM

Also missing y-axis units. The macronutrients look like grams, but the rest is milligrams or %RDA?

Medium avatar

(10611)

on July 11, 2013
at 12:16 PM

Oops 1400 calories....still a huge portion...

Medium avatar

(10611)

on July 11, 2013
at 12:15 PM

Interesting graph. It shows that liver is an excellent natural replacement for supplements. As nutrient information it leaves off the fats, so is incomplete. And 1.4 kg is more liver than most people could choke down in a year...100 grams is more realistic... USDA shows every food in their database but not in nice graphics.

Ca2c940a1947e6200883908592956680

(8574)

on July 11, 2013
at 08:37 AM

Nice! Hadn't seen those before.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 10, 2013
at 08:19 PM

Yes it would be more fair. Or better yet a "healthy" whole grain diet, a "typical" grain-based diet versus a paleo diet.

374925bd0c30305e4027c25e8815b298

(113)

on July 10, 2013
at 07:46 PM

Wouldn't comparing the less nutrient dense cuts be a more fair comparison?

3d58b5fb4f9780e2f47d4dcc53338a5a

(2771)

on July 10, 2013
at 07:27 PM

Really great graph! I know this person wouldn't eat liver, so it would work on them. I know they'd eat a 6 oz steak though!

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6 Answers

5
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 11:55 AM

What's silly about your friends argument is that bread typically doesn't replace meat in a diet, it replaces vegetables and fruit. But for argument's sake, I took a profile of 4 ounces ground beef and 6 ounces salmon and compared it to an equal number of calories of plain sliced bread.

beef-vs-bread-comparison

Numbers to the left indicate the meat has more, numbers to the right indicate bread has more. Bread has more nutrients on its side than does the meat. But as I pointed out above, bread typically doesn't replace meat in diets, so is it even a valid comparison?

Here's another, zoomed in because a few nutrients dwarf the others:

beef-vs-bread-comparison

Meat doesn't look as hot now.

Medium avatar

(10611)

on July 11, 2013
at 12:34 PM

I think that bread does replace meat. The whole basis for vegan/veg/healthy eating is bread over meat. The standard argument is that Americans eat too much protein.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 01:47 PM

In the context of a plant-rich diet though, the difference in nutrition between meat and bread is essentially meaningless, aside B12 in meat, and Mn in bread.

Baa413654789b57f3579474ca7fa43d7

(2349)

on July 11, 2013
at 01:26 PM

I agree with Matt. I already ate a good portion of meat with my meals. When I cleaned up my diet, the main change was removing the bread and pasta and increasing the servings of vegetables. The OP is not discussing a vegan diet.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 01:52 PM

@Anon, Cronometer for the data. Then used a Google Drive spreadsheet to calculate the differences and generate an image.

Medium avatar

(10611)

on July 11, 2013
at 07:07 PM

Better than the first one but still pretty busy-looking. I was fooled into overeating breakfast cereal by the vitamins, mnerals and fiber; and got blindsided by the starch and sugar.

3d58b5fb4f9780e2f47d4dcc53338a5a

(2771)

on July 11, 2013
at 01:51 PM

How did you make that graph? It's nicely done.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 01:51 PM

SAD to vegan, you will see meats replaced largely with veggies. SAD to paleo, you will see grains replaced largely with veggies. The three diets form the 3 corners of a triangle, each with two "highs" and a "low". Meat and grains are pretty much even on nutrition, so going vegan or paleo, you still increase nutrient density, but that's simply from an increase in nutrient-dense veggies.

4
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 10, 2013
at 06:44 PM

Richard Nikoley has done it a number of times on his website, freetheanimal.com. He compares 1400 calories of liver and bread.

Bread:

beef-vs-bread-comparison

Liver:

beef-vs-bread-comparison

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 02:22 PM

As I said, not my graph, but macros are in grams and micros are in DVs, I think.

374925bd0c30305e4027c25e8815b298

(113)

on July 10, 2013
at 07:46 PM

Wouldn't comparing the less nutrient dense cuts be a more fair comparison?

3d58b5fb4f9780e2f47d4dcc53338a5a

(2771)

on July 10, 2013
at 07:27 PM

Really great graph! I know this person wouldn't eat liver, so it would work on them. I know they'd eat a 6 oz steak though!

Ca2c940a1947e6200883908592956680

(8574)

on July 11, 2013
at 08:37 AM

Nice! Hadn't seen those before.

Medium avatar

(10611)

on July 11, 2013
at 12:54 PM

I'll stick with the upvote but I'm increasingly thinking that this is too much "baffle them with bs" approach. Why do we need more copper? Why is liver low in calcium? Where are the lipids? What are the units? If you can't answer those questions and many more you'll look like an idiot.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 10, 2013
at 08:19 PM

Yes it would be more fair. Or better yet a "healthy" whole grain diet, a "typical" grain-based diet versus a paleo diet.

Medium avatar

(10611)

on July 11, 2013
at 12:20 PM

Also missing y-axis units. The macronutrients look like grams, but the rest is milligrams or %RDA?

Medium avatar

(10611)

on July 11, 2013
at 12:16 PM

Oops 1400 calories....still a huge portion...

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 11, 2013
at 02:25 PM

1400 calories is a big portion, 2+ pounds! Which is sort of why I dislike the graph. Even 100 calories of liver puts 1400 calories of bread to shame.

Medium avatar

(10611)

on July 11, 2013
at 12:15 PM

Interesting graph. It shows that liver is an excellent natural replacement for supplements. As nutrient information it leaves off the fats, so is incomplete. And 1.4 kg is more liver than most people could choke down in a year...100 grams is more realistic... USDA shows every food in their database but not in nice graphics.

2
Baa413654789b57f3579474ca7fa43d7

(2349)

on July 11, 2013
at 01:45 PM

1 oz. of whole wheat bread:

http://cronometer.com/printfood.html?name=Bread%252C%2Bwhole-wheat%252C%2Bcommercially%2Bprepared&food=2343

1 oz. of grassfed strip steak:

http://cronometer.com/printfood.html?name=Beef%252C%2Bgrass-fed%252C%2Bstrip%2Bsteaks%252C%2Blean%2Bonly%252C%2Braw&food=6144

Also, keep in mind when comparing the nutrients of the two foods that the nutrients in bread are not as bioavailable as those in beef.

???Even if wholemeal bread is an important source of Mg, it also contains considerable amounts of phytic acid (PA), a natural chelator that lowers the absorption of trace elements such as Fe or Zn as well as Ca or Mg in cereal products.???

http://www.ncbi.nlm.nih.gov/pubmed/15726909

2
3fc95bca9e723edfbbb72b172798ab49

(1354)

on July 10, 2013
at 07:00 PM

Mat Lalonde gave this talk on varying nutrient densities at the 2012 Ancestral Health Symposium. While not a straight up graphic on its own it should have the information you're seeking.

0
Medium avatar

(10611)

on July 11, 2013
at 12:26 PM

Here's the raw materials for anything you'd like to create. Including the lipids.

http://ndb.nal.usda.gov/ndb/foods/show/3756

Medium avatar

(10611)

on July 11, 2013
at 12:31 PM

All of these sources have vested interests. Good to stir up arguments but NIH vetted studies and food databases work better to settle arguments.

A08b210e4da7e69cd792bddc1f4aae4b

(1031)

on July 12, 2013
at 02:45 AM

Every source (including folks here on PH) has vested interests, be it financial, political, emotional, ego, etc; if we turned away everyone on the basis of their supposed tainting there'd be no one left in the tent! It goes to intentions, do they writers have the best interests of their readers in mind? I believe they do. Am I skeptical about industry lobby groups dressed up as medical/health institutions? You bet ya!

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