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  6. Beefsteak raw vs. Brown rice

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

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Differences between beefsteak raw and brown rice

  • Beefsteak raw has more vitamin B12, zinc, selenium, vitamin B6, iron, phosphorus, vitamin B3, and vitamin B2, while brown rice has more vitamin B1.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of brown rice is 66.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Rice, brown, long-grain, cooked.

Infographic

Beefsteak raw 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 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +336%
Contains more IronIron +257.1%
Contains more ZincZinc +646.5%
Contains more PhosphorusPhosphorus +113.6%
Contains more SeleniumSelenium +381%
Contains more MagnesiumMagnesium +56%
Contains more CopperCopper +34.2%
Contains less SodiumSodium -92.7%

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% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +163.8%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more Vitamin B6Vitamin B6 +341.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +650%
Contains more Vitamin B1Vitamin B1 +137.3%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Brown rice DV% diff.
Vitamin B12 2.69µg 0µg 112%
Manganese 0.974mg 42%
Zinc 5.3mg 0.71mg 42%
Selenium 27.9µg 5.8µg 40%
Protein 21.38g 2.74g 37%
Vitamin B6 0.543mg 0.123mg 32%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.56mg 18%
Phosphorus 220mg 103mg 17%
Vitamin B3 5.048mg 2.561mg 16%
Starch 24.79g 10%
Vitamin B2 0.182mg 0.069mg 9%
Carbs 0g 25.58g 9%
Vitamin B1 0.075mg 0.178mg 9%
Potassium 375mg 86mg 9%
Vitamin B5 0.38mg 8%
Saturated fat 1.875g 0.26g 7%
Fats 5.36g 0.97g 7%
Fiber 0g 1.6g 6%
Monounsaturated fat 2.354g 0.369g 5%
Magnesium 25mg 39mg 3%
Copper 0.079mg 0.106mg 3%
Sodium 55mg 4mg 2%
Folate 3µg 9µg 2%
Choline 9.2mg 2%
Vitamin K 1.5µg 0.2µg 1%
Polyunsaturated fat 0.189g 0.366g 1%
Calories 134kcal 123kcal 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.17mg 1%
Net carbs 0g 23.98g N/A
Vitamin D 3IU 0IU 0%
Calcium 5mg 3mg 0%
Sugar 0g 0.24g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.033mg 0%
Threonine 1.099mg 0.095mg 0%
Isoleucine 1.09mg 0.109mg 0%
Leucine 2.011mg 0.214mg 0%
Lysine 2.247mg 0.099mg 0%
Methionine 0.621mg 0.058mg 0%
Phenylalanine 0.931mg 0.133mg 0%
Valine 1.152mg 0.151mg 0%
Histidine 0.868mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.142g 0.355g 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
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 +680.3%
Contains more FatsFats +452.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +33.3%
~equal in Water ~70.27g

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
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 +537.9%
Contains less Sat. FatSaturated fat -86.1%
Contains more Poly. FatPolyunsaturated fat +93.7%

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. 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.