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  6. Brisket raw vs. Brown rice

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

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Significant differences between brisket raw and brown rice

  • Brisket raw has more vitamin B12, zinc, vitamin B6, selenium, iron, choline, and phosphorus; however, brown rice is richer in manganese.
  • Brisket raw covers your daily vitamin B12 needs 101% more than brown rice.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of brisket raw is 0.

Specific food types used in this comparison are Beef, brisket, whole, separable lean only, all grades, raw and Rice, brown, long-grain, cooked.

Infographic

Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
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 +283.7%
Contains more IronIron +242.9%
Contains more ZincZinc +507%
Contains more PhosphorusPhosphorus +95.1%
Contains more SeleniumSelenium +182.8%
Contains more MagnesiumMagnesium +69.6%
Contains more CopperCopper +32.5%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +6857.1%

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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
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 EVitamin E +88.2%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +550%
Contains more CholineCholine +840.2%
Contains more Vitamin B1Vitamin B1 +78%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg

All nutrients comparison - raw data values

Nutrient Brisket raw Brown rice DV% diff.
Vitamin B12 2.43µg 0µg 101%
Manganese 0.014mg 0.974mg 42%
Protein 20.72g 2.74g 36%
Zinc 4.31mg 0.71mg 33%
Vitamin B6 0.42mg 0.123mg 23%
Cholesterol 62mg 0mg 21%
Selenium 16.4µg 5.8µg 19%
Iron 1.92mg 0.56mg 17%
Phosphorus 201mg 103mg 14%
Choline 86.5mg 9.2mg 14%
Saturated fat 2.59g 0.26g 11%
Fats 7.37g 0.97g 10%
Starch 24.79g 10%
Vitamin B3 3.94mg 2.561mg 9%
Carbs 0g 25.58g 9%
Vitamin B2 0.17mg 0.069mg 8%
Monounsaturated fat 3.46g 0.369g 8%
Potassium 330mg 86mg 7%
Vitamin B1 0.1mg 0.178mg 7%
Fiber 0g 1.6g 6%
Magnesium 23mg 39mg 4%
Sodium 79mg 4mg 3%
Copper 0.08mg 0.106mg 3%
Calories 155kcal 123kcal 2%
Vitamin B5 0.35mg 0.38mg 1%
Vitamin E 0.32mg 0.17mg 1%
Vitamin K 1.3µg 0.2µg 1%
Folate 7µg 9µg 1%
Polyunsaturated fat 0.23g 0.366g 1%
Net carbs 0g 23.98g N/A
Calcium 5mg 3mg 0%
Sugar 0g 0.24g N/A
Tryptophan 0.232mg 0.033mg 0%
Threonine 0.905mg 0.095mg 0%
Isoleucine 0.931mg 0.109mg 0%
Leucine 1.637mg 0.214mg 0%
Lysine 1.724mg 0.099mg 0%
Methionine 0.53mg 0.058mg 0%
Phenylalanine 0.809mg 0.133mg 0%
Valine 1.008mg 0.151mg 0%
Histidine 0.709mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 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 +656.2%
Contains more FatsFats +659.8%
Contains more OtherOther +268.2%
Contains more CarbsCarbs +∞%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 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 +837.7%
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +59.1%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.