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Beefsteak raw vs. Arborio rice — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and arborio rice?

  • Beefsteak raw is higher in vitamin B12, zinc, vitamin B6, selenium, phosphorus, vitamin B3, vitamin B2, and potassium, yet arborio rice is higher in folate.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • The glycemic index of beefsteak raw is lower.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Rice, white, short-grain, enriched, cooked types in this article.

Infographic

Beefsteak raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 +212.5%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1342.3%
Contains more IronIron +37%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +566.7%
Contains more SeleniumSelenium +272%
Contains less SodiumSodium -100%
~equal in Copper ~0.072mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1037.5%
Contains more Vitamin B3Vitamin B3 +238.1%
Contains more Vitamin B6Vitamin B6 +820.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +118.7%
Contains more FolateFolate +1866.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +805.9%
Contains more FatsFats +2721.1%
Contains more OtherOther +73.7%
Contains more CarbsCarbs +∞%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +3958.6%
Contains more Poly. FatPolyunsaturated fat +278%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Arborio rice DV% diff.
Vitamin B12 2.69µg 0µg 112%
Zinc 5.3mg 0.4mg 45%
Protein 21.38g 2.36g 38%
Vitamin B6 0.543mg 0.059mg 37%
Selenium 27.9µg 7.5µg 37%
Phosphorus 220mg 33mg 27%
Vitamin B3 5.048mg 1.493mg 22%
Cholesterol 67mg 0mg 22%
Manganese 0.357mg 16%
Folate 3µg 59µg 14%
Vitamin B2 0.182mg 0.016mg 13%
Potassium 375mg 26mg 10%
Carbs 0g 28.73g 10%
Fats 5.36g 0.19g 8%
Vitamin B5 0.397mg 8%
Saturated fat 1.875g 0.051g 8%
Vitamin B1 0.075mg 0.164mg 7%
Iron 2mg 1.46mg 7%
Monounsaturated fat 2.354g 0.058g 6%
Magnesium 25mg 8mg 4%
Sodium 55mg 0mg 2%
Polyunsaturated fat 0.189g 0.05g 1%
Vitamin K 1.5µg 1%
Copper 0.079mg 0.072mg 1%
Vitamin D 0.1µg 0µg 1%
Calories 134kcal 130kcal 0%
Net carbs 0g 28.73g N/A
Vitamin D 3IU 0IU 0%
Calcium 5mg 1mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.027mg 0%
Threonine 1.099mg 0.084mg 0%
Isoleucine 1.09mg 0.102mg 0%
Leucine 2.011mg 0.195mg 0%
Lysine 2.247mg 0.085mg 0%
Methionine 0.621mg 0.056mg 0%
Phenylalanine 0.931mg 0.126mg 0%
Valine 1.152mg 0.144mg 0%
Histidine 0.868mg 0.056mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Arborio 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
48%
Beefsteak raw
12%
Arborio rice
Minerals Daily Need Coverage Score
55%
Beefsteak raw
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Beefsteak raw
Beefsteak raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 1.824g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.4)

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.