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  6. Flank steak vs. Brown rice

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

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A recap on differences between flank steak and brown rice

  • Flank steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, choline, and phosphorus, yet brown rice is higher in manganese.
  • Flank steak covers your daily vitamin B12 needs 68% more than brown rice.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Rice, brown, long-grain, cooked.

Infographic

Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 +566.7%
Contains more PotassiumPotassium +294.2%
Contains more IronIron +210.7%
Contains more ZincZinc +590.1%
Contains more PhosphorusPhosphorus +103.9%
Contains more SeleniumSelenium +406.9%
Contains more MagnesiumMagnesium +69.6%
Contains more CopperCopper +29.3%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +10722.2%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 +123.5%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin B5Vitamin B5 +43.4%
Contains more Vitamin B6Vitamin B6 +370.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +1045.7%
Contains more Vitamin B1Vitamin B1 +137.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Flank steak Brown rice DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 2.74g 50%
Selenium 29.4µg 5.8µg 43%
Manganese 0.009mg 0.974mg 42%
Zinc 4.9mg 0.71mg 38%
Vitamin B6 0.579mg 0.123mg 35%
Vitamin B3 7.363mg 2.561mg 30%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 9.2mg 17%
Phosphorus 210mg 103mg 15%
Iron 1.74mg 0.56mg 15%
Saturated fat 3.395g 0.26g 14%
Fats 8.23g 0.97g 11%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Vitamin B1 0.075mg 0.178mg 9%
Monounsaturated fat 3.317g 0.369g 7%
Potassium 339mg 86mg 7%
Fiber 0g 1.6g 6%
Vitamin B2 0.133mg 0.069mg 5%
Magnesium 23mg 39mg 4%
Vitamin B5 0.545mg 0.38mg 3%
Calories 192kcal 123kcal 3%
Copper 0.082mg 0.106mg 3%
Sodium 56mg 4mg 2%
Calcium 20mg 3mg 2%
Vitamin E 0.38mg 0.17mg 1%
Vitamin K 1.4µg 0.2µg 1%
Net carbs 0g 23.98g N/A
Sugar 0g 0.24g N/A
Folate 9µg 9µg 0%
Polyunsaturated fat 0.322g 0.366g 0%
Tryptophan 0.182mg 0.033mg 0%
Threonine 1.105mg 0.095mg 0%
Isoleucine 1.259mg 0.109mg 0%
Leucine 2.201mg 0.214mg 0%
Lysine 2.338mg 0.099mg 0%
Methionine 0.72mg 0.058mg 0%
Phenylalanine 1.093mg 0.133mg 0%
Valine 1.372mg 0.151mg 0%
Histidine 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +909.5%
Contains more FatsFats +748.5%
Contains more CarbsCarbs +∞%
~equal in Water ~70.27g
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +798.9%
Contains less Sat. FatSaturated fat -92.3%
Contains more Poly. FatPolyunsaturated fat +13.7%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.