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  6. Chuck steak vs. Brown rice

Chuck steak vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between chuck steak and brown rice?

  • Chuck steak is higher in vitamin B12, zinc, selenium, iron, vitamin B6, vitamin B3, and phosphorus, yet brown rice is higher in manganese.
  • Chuck steak's daily need coverage for vitamin B12 is 126% more.
  • The glycemic index of chuck steak is lower.

We used Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Rice, brown, long-grain, cooked types in this article.

Infographic

Chuck steak 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
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 +433.3%
Contains more PotassiumPotassium +277.9%
Contains more IronIron +337.5%
Contains more ZincZinc +1122.5%
Contains more PhosphorusPhosphorus +87.4%
Contains more SeleniumSelenium +374.1%
Contains more MagnesiumMagnesium +77.3%
Contains more CopperCopper +37.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +8016.7%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
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 +176.8%
Contains more Vitamin B3Vitamin B3 +82.1%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B6Vitamin B6 +203.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +758.7%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Chuck steak Brown rice DV% diff.
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.71mg 72%
Protein 24.98g 2.74g 44%
Manganese 0.012mg 0.974mg 42%
Selenium 27.5µg 5.8µg 39%
Saturated fat 8.66g 0.26g 38%
Fats 19.64g 0.97g 29%
Cholesterol 87mg 0mg 29%
Iron 2.45mg 0.56mg 24%
Monounsaturated fat 9.457g 0.369g 23%
Vitamin B6 0.373mg 0.123mg 19%
Choline 79mg 9.2mg 13%
Phosphorus 193mg 103mg 13%
Vitamin B3 4.663mg 2.561mg 13%
Starch 24.79g 10%
Vitamin B2 0.191mg 0.069mg 9%
Vitamin B1 0.066mg 0.178mg 9%
Carbs 0g 25.58g 9%
Calories 277kcal 123kcal 8%
Potassium 325mg 86mg 7%
Vitamin B5 0.752mg 0.38mg 7%
Fiber 0g 1.6g 6%
Magnesium 22mg 39mg 4%
Sodium 71mg 4mg 3%
Copper 0.077mg 0.106mg 3%
Polyunsaturated fat 0.81g 0.366g 3%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Calcium 16mg 3mg 1%
Vitamin K 1.6µg 0.2µg 1%
Folate 6µg 9µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 0g 23.98g N/A
Sugar 0g 0.24g N/A
Vitamin E 0.1mg 0.17mg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.033mg 0%
Threonine 1.099mg 0.095mg 0%
Isoleucine 1.062mg 0.109mg 0%
Leucine 2.009mg 0.214mg 0%
Lysine 2.184mg 0.099mg 0%
Methionine 0.709mg 0.058mg 0%
Phenylalanine 0.951mg 0.133mg 0%
Valine 1.129mg 0.151mg 0%
Histidine 0.809mg 0.066mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g 0.011g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 0.619g 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 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 +811.7%
Contains more FatsFats +1924.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.3%
Contains more OtherOther +175%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 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 +2462.9%
Contains more Poly. FatPolyunsaturated fat +121.3%
Contains less Sat. FatSaturated fat -97%

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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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.