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  6. Ground beef vs. Brown rice

Ground beef vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between Ground beef and Brown rice

  • Ground beef has more Vitamin B12, Zinc, Selenium, Iron, Vitamin B6, and Choline, however, Brown rice has more Manganese, and Vitamin B1.
  • Ground beef's daily need coverage for Vitamin B12 is 104% more.

The food varieties used in the comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Rice, brown, long-grain, cooked.

Infographic

Ground beef 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.
Ground beef
Ground beef
6
:
4
Brown rice
Brown rice
Contains more Calcium +1000%
Contains more Iron +305.4%
Contains more Phosphorus +61.2%
Contains more Potassium +180.2%
Contains more Zinc +722.5%
Contains more Selenium +229.3%
Contains more Magnesium +129.4%
Contains less Sodium -94.5%
Contains more Copper +34.2%
Contains more Manganese +10722.2%
Ground beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 86% 13% 72% 22% 10% 160% 27% 2% 105%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1000%
Contains more Iron +305.4%
Contains more Phosphorus +61.2%
Contains more Potassium +180.2%
Contains more Zinc +722.5%
Contains more Selenium +229.3%
Contains more Magnesium +129.4%
Contains less Sodium -94.5%
Contains more Copper +34.2%
Contains more Manganese +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.
Ground beef
Ground beef
7
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin B2 +147.8%
Contains more Vitamin B3 +57.2%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +152.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1350%
Contains more Vitamin E +41.7%
Contains more Vitamin B1 +249%
Contains more Folate +28.6%
Ground beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 8%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +147.8%
Contains more Vitamin B3 +57.2%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +152.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1350%
Contains more Vitamin E +41.7%
Contains more Vitamin B1 +249%
Contains more Folate +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ground beef
Ground beef
3
:
2
Brown rice
Brown rice
Contains more Protein +771.2%
Contains more Fats +1484.5%
Contains more Other +443.2%
Contains more Carbs +∞%
Contains more Water +20.4%
Ground beef
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Brown rice
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 Protein +771.2%
Contains more Fats +1484.5%
Contains more Other +443.2%
Contains more Carbs +∞%
Contains more Water +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ground beef
Ground beef
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +1884.3%
Contains more Polyunsaturated fat +11.5%
Contains less Saturated Fat -95.7%
Ground beef
44% 53% 3%
Saturated Fat: 6.073 g
Monounsaturated Fat: 7.322 g
Polyunsaturated fat: 0.408 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +1884.3%
Contains more Polyunsaturated fat +11.5%
Contains less Saturated Fat -95.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground beef Brown rice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Ground beef Brown rice Opinion
Net carbs 0g 23.98g Brown rice
Protein 23.87g 2.74g Ground beef
Fats 15.37g 0.97g Ground beef
Carbs 0g 25.58g Brown rice
Calories 241kcal 123kcal Ground beef
Starch 24.79g Brown rice
Sugar 0g 0.24g Ground beef
Fiber 0g 1.6g Brown rice
Calcium 33mg 3mg Ground beef
Iron 2.27mg 0.56mg Ground beef
Magnesium 17mg 39mg Brown rice
Phosphorus 166mg 103mg Ground beef
Potassium 241mg 86mg Ground beef
Sodium 73mg 4mg Brown rice
Zinc 5.84mg 0.71mg Ground beef
Copper 0.079mg 0.106mg Brown rice
Manganese 0.009mg 0.974mg Brown rice
Selenium 19.1µg 5.8µg Ground beef
Vitamin A 9IU 0IU Ground beef
Vitamin A RAE 3µg 0µg Ground beef
Vitamin E 0.12mg 0.17mg Brown rice
Vitamin D 2IU 0IU Ground beef
Vitamin B1 0.051mg 0.178mg Brown rice
Vitamin B2 0.171mg 0.069mg Ground beef
Vitamin B3 4.026mg 2.561mg Ground beef
Vitamin B5 0.512mg 0.38mg Ground beef
Vitamin B6 0.311mg 0.123mg Ground beef
Folate 7µg 9µg Brown rice
Vitamin B12 2.49µg 0µg Ground beef
Vitamin K 2.9µg 0.2µg Ground beef
Tryptophan 0.121mg 0.033mg Ground beef
Threonine 0.923mg 0.095mg Ground beef
Isoleucine 1.055mg 0.109mg Ground beef
Leucine 1.861mg 0.214mg Ground beef
Lysine 1.976mg 0.099mg Ground beef
Methionine 0.614mg 0.058mg Ground beef
Phenylalanine 0.931mg 0.133mg Ground beef
Valine 1.172mg 0.151mg Ground beef
Histidine 0.775mg 0.066mg Ground beef
Cholesterol 88mg 0mg Brown rice
Trans Fat 1.173g 0g Brown rice
Saturated Fat 6.073g 0.26g Brown rice
Monounsaturated Fat 7.322g 0.369g Ground beef
Polyunsaturated fat 0.408g 0.366g Ground beef
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-6 - Gamma-linoleic acid 0.008g 0g Ground beef
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Ground beef
14%
Brown rice
Minerals Daily Need Coverage Score
50%
Ground beef
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Ground beef
Ground beef is relatively richer in minerals
Which food is richer in vitamins?
Ground beef
Ground beef is relatively richer in vitamins
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 69mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 5.813g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.