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  6. Beef vs. Arborio rice

Beef vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between beef and arborio rice

  • Beef has more vitamin B12, vitamin B6, selenium, phosphorus, zinc, vitamin B2, vitamin B3, and iron; however, arborio rice is richer in manganese.
  • Beef covers your daily vitamin B12 needs 175% more than arborio rice.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of beef is 0.

Specific food types used in this comparison are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Rice, white, short-grain, enriched, cooked.

Infographic

Beef vs Arborio 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.
Beef
Beef
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +1253.8%
Contains more IronIron +108.2%
Contains more CopperCopper +34.7%
Contains more ZincZinc +825%
Contains more PhosphorusPhosphorus +684.8%
Contains more SeleniumSelenium +238.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3866.7%

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.
Beef
Beef
10
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2400%
Contains more Vitamin B3Vitamin B3 +285.8%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +1033.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +121.6%
Contains more FolateFolate +742.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beef Arborio rice DV% diff.
Vitamin B12 4.21µg 0µg 175%
Protein 27.55g 2.36g 50%
Vitamin B6 0.669mg 0.059mg 47%
Selenium 25.4µg 7.5µg 33%
Phosphorus 259mg 33mg 32%
Zinc 3.7mg 0.4mg 30%
Vitamin B2 0.4mg 0.016mg 30%
Cholesterol 85mg 0mg 28%
Vitamin B3 5.76mg 1.493mg 27%
Iron 3.04mg 1.46mg 20%
Manganese 0.009mg 0.357mg 15%
Choline 75.6mg 14%
Folate 7µg 59µg 13%
Saturated fat 2.595g 0.051g 12%
Potassium 352mg 26mg 10%
Carbs 0g 28.73g 10%
Fats 6.54g 0.19g 10%
Vitamin B1 0.074mg 0.164mg 8%
Monounsaturated fat 2.734g 0.058g 7%
Polyunsaturated fat 0.532g 0.05g 3%
Copper 0.097mg 0.072mg 3%
Vitamin B5 0.481mg 0.397mg 2%
Calories 169kcal 130kcal 2%
Vitamin E 0.25mg 2%
Sodium 54mg 0mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.6µg 1%
Calcium 13mg 1mg 1%
Magnesium 14mg 8mg 1%
Net carbs 0g 28.73g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.027mg 0%
Threonine 1.534mg 0.084mg 0%
Isoleucine 1.52mg 0.102mg 0%
Leucine 2.833mg 0.195mg 0%
Lysine 3.178mg 0.085mg 0%
Methionine 0.871mg 0.056mg 0%
Phenylalanine 1.299mg 0.126mg 0%
Valine 1.603mg 0.144mg 0%
Histidine 1.244mg 0.056mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +1067.4%
Contains more FatsFats +3342.1%
Contains more CarbsCarbs +∞%
~equal in Water ~68.53g
~equal in Other ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +4613.8%
Contains more Poly. FatPolyunsaturated fat +964%
Contains less Sat. FatSaturated fat -98%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.