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  6. Glutinous rice vs. Flank steak

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

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Summary of differences between glutinous rice and flank steak

  • Glutinous rice has less vitamin B12, vitamin B3, selenium, vitamin B6, zinc, phosphorus, iron, and choline than flank steak.
  • Flank steak covers your daily need for vitamin B12, 68% more than glutinous rice.
  • Glutinous rice has less saturated fat.
  • The glycemic index of glutinous rice is higher.

These are the specific foods used in this comparison Rice, white, glutinous, unenriched, cooked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Glutinous rice vs Flank steak 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +2811.1%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +3290%
Contains more IronIron +1142.9%
Contains more CopperCopper +67.3%
Contains more ZincZinc +1095.1%
Contains more PhosphorusPhosphorus +2525%
Contains more SeleniumSelenium +425%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +923.1%
Contains more Vitamin B3Vitamin B3 +2439%
Contains more Vitamin B5Vitamin B5 +153.5%
Contains more Vitamin B6Vitamin B6 +2126.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +4919%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 2.02g 27.66g 51%
Vitamin B3 0.29mg 7.363mg 44%
Selenium 5.6µg 29.4µg 43%
Vitamin B6 0.026mg 0.579mg 43%
Zinc 0.41mg 4.9mg 41%
Phosphorus 8mg 210mg 29%
Cholesterol 0mg 79mg 26%
Iron 0.14mg 1.74mg 20%
Choline 2.1mg 105.4mg 19%
Saturated fat 0.039g 3.395g 15%
Fats 0.19g 8.23g 12%
Manganese 0.262mg 0.009mg 11%
Potassium 10mg 339mg 10%
Vitamin B2 0.013mg 0.133mg 9%
Monounsaturated fat 0.07g 3.317g 8%
Vitamin B5 0.215mg 0.545mg 7%
Carbs 21.09g 0g 7%
Calories 97kcal 192kcal 5%
Vitamin B1 0.02mg 0.075mg 5%
Copper 0.049mg 0.082mg 4%
Fiber 1g 0g 4%
Magnesium 5mg 23mg 4%
Vitamin E 0.04mg 0.38mg 2%
Sodium 5mg 56mg 2%
Polyunsaturated fat 0.069g 0.322g 2%
Folate 1µg 9µg 2%
Calcium 2mg 20mg 2%
Vitamin K 0µg 1.4µg 1%
Net carbs 20.09g 0g N/A
Sugar 0.05g 0g N/A
Tryptophan 0.023mg 0.182mg 0%
Threonine 0.072mg 1.105mg 0%
Isoleucine 0.087mg 1.259mg 0%
Leucine 0.167mg 2.201mg 0%
Lysine 0.073mg 2.338mg 0%
Methionine 0.047mg 0.72mg 0%
Phenylalanine 0.108mg 1.093mg 0%
Valine 0.123mg 1.372mg 0%
Histidine 0.047mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.4%
Contains more OtherOther +-216.7%
Contains more ProteinProtein +1269.3%
Contains more FatsFats +4231.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +4638.6%
Contains more Poly. FatPolyunsaturated fat +366.7%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.