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  6. Beefsteak raw vs. Rice

Beefsteak raw vs. Rice — In-Depth Nutrition Comparison

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How are beefsteak raw and rice different?

  • Beefsteak raw is higher in vitamin B12, zinc, selenium, vitamin B6, phosphorus, vitamin B3, vitamin B2, and iron; however, rice is richer in folate.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Beefsteak raw has a lower glycemic index (0) than rice (60).

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

Infographic

Beefsteak raw vs Rice infographic
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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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +971.4%
Contains more IronIron +66.7%
Contains more CopperCopper +14.5%
Contains more ZincZinc +981.6%
Contains more PhosphorusPhosphorus +411.6%
Contains more SeleniumSelenium +272%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -98.2%

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%
Rice
Rice
5
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1300%
Contains more Vitamin B3Vitamin B3 +242%
Contains more Vitamin B6Vitamin B6 +483.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +117.3%
Contains more FolateFolate +1833.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Rice DV% diff.
Vitamin B12 2.69µg 0µg 112%
Zinc 5.3mg 0.49mg 44%
Protein 21.38g 2.69g 37%
Selenium 27.9µg 7.5µg 37%
Vitamin B6 0.543mg 0.093mg 35%
Phosphorus 220mg 43mg 25%
Vitamin B3 5.048mg 1.476mg 22%
Cholesterol 67mg 0mg 22%
Manganese 0.472mg 21%
Folate 3µg 58µg 14%
Vitamin B2 0.182mg 0.013mg 13%
Iron 2mg 1.2mg 10%
Potassium 375mg 35mg 10%
Carbs 0g 28.17g 9%
Saturated fat 1.875g 0.077g 8%
Fats 5.36g 0.28g 8%
Vitamin B5 0.39mg 8%
Vitamin B1 0.075mg 0.163mg 7%
Monounsaturated fat 2.354g 0.088g 6%
Magnesium 25mg 12mg 3%
Fiber 0g 0.4g 2%
Sodium 55mg 1mg 2%
Calcium 5mg 10mg 1%
Vitamin K 1.5µg 0µg 1%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.189g 0.076g 1%
Copper 0.079mg 0.069mg 1%
Calories 134kcal 130kcal 0%
Net carbs 0g 27.77g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Choline 2.1mg 0%
Tryptophan 0.262mg 0.031mg 0%
Threonine 1.099mg 0.096mg 0%
Isoleucine 1.09mg 0.116mg 0%
Leucine 2.011mg 0.222mg 0%
Lysine 2.247mg 0.097mg 0%
Methionine 0.621mg 0.063mg 0%
Phenylalanine 0.931mg 0.144mg 0%
Valine 1.152mg 0.164mg 0%
Histidine 0.868mg 0.063mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +694.8%
Contains more FatsFats +1814.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +27.3%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2575%
Contains more Poly. FatPolyunsaturated fat +148.7%
Contains less Sat. FatSaturated fat -95.9%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.