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  6. Beef broiled vs. Brown rice

Beef broiled vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between beef broiled and brown rice

  • Beef broiled is higher in vitamin B12, zinc, selenium, iron, vitamin B6, vitamin B3, and phosphorus, yet brown rice is higher in manganese.
  • Beef broiled covers your daily vitamin B12 needs 110% more than brown rice.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Rice, brown, long-grain, cooked.

Infographic

Beef broiled vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +269.8%
Contains more IronIron +364.3%
Contains more ZincZinc +788.7%
Contains more PhosphorusPhosphorus +92.2%
Contains more SeleniumSelenium +270.7%
Contains more MagnesiumMagnesium +85.7%
Contains more CopperCopper +24.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +8016.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155.1%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +210.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +795.7%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +287%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +846.4%
Contains more FatsFats +1488.7%
Contains more OtherOther +54.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1707%
Contains more Poly. FatPolyunsaturated fat +32.2%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef broiled Brown rice
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef broiled Brown rice DV% diff.
Vitamin B12 2.64µg 0µg 110%
Zinc 6.31mg 0.71mg 51%
Protein 25.93g 2.74g 46%
Manganese 0.012mg 0.974mg 42%
Selenium 21.5µg 5.8µg 29%
Cholesterol 88mg 0mg 29%
Iron 2.6mg 0.56mg 26%
Saturated fat 5.895g 0.26g 26%
Fats 15.41g 0.97g 22%
Vitamin B6 0.382mg 0.123mg 20%
Vitamin B3 5.378mg 2.561mg 18%
Monounsaturated fat 6.668g 0.369g 16%
Phosphorus 198mg 103mg 14%
Choline 82.4mg 9.2mg 13%
Vitamin B1 0.046mg 0.178mg 11%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Vitamin B2 0.176mg 0.069mg 8%
Potassium 318mg 86mg 7%
Calories 250kcal 123kcal 6%
Vitamin B5 0.658mg 0.38mg 6%
Fiber 0g 1.6g 6%
Magnesium 21mg 39mg 4%
Sodium 72mg 4mg 3%
Copper 0.085mg 0.106mg 2%
Calcium 18mg 3mg 2%
Vitamin K 1.2µg 0.2µg 1%
Polyunsaturated fat 0.484g 0.366g 1%
Net carbs 0g 23.98g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.24g N/A
Vitamin E 0.12mg 0.17mg 0%
Vitamin A 3µg 0µg 0%
Folate 9µg 9µg 0%
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0.033mg 0%
Threonine 0.72mg 0.095mg 0%
Isoleucine 0.822mg 0.109mg 0%
Leucine 1.45mg 0.214mg 0%
Lysine 1.54mg 0.099mg 0%
Methionine 0.478mg 0.058mg 0%
Phenylalanine 0.725mg 0.133mg 0%
Valine 0.914mg 0.151mg 0%
Histidine 0.604mg 0.066mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g 0.011g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef broiled Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Beef broiled
13%
Brown rice
Minerals Daily Need Coverage Score
56%
Beef broiled
32%
Brown rice

Comparison summary

Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 5.635g)
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Beef broiled
Beef broiled is relatively richer in minerals
Which food is richer in vitamins?
Beef broiled
Beef broiled is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.