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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.
  • Brown rice has a higher glycemic index than ground beef.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 +1000%
Contains more PotassiumPotassium +180.2%
Contains more IronIron +305.4%
Contains more ZincZinc +722.5%
Contains more PhosphorusPhosphorus +61.2%
Contains more SeleniumSelenium +229.3%
Contains more MagnesiumMagnesium +129.4%
Contains more CopperCopper +34.2%
Contains less SodiumSodium -94.5%
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 B2Vitamin B2 +147.8%
Contains more Vitamin B3Vitamin B3 +57.2%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin B6Vitamin B6 +152.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1350%
Contains more CholineCholine +695.7%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +249%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Brown rice DV% diff.
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 0.71mg 47%
Protein 23.87g 2.74g 42%
Manganese 0.009mg 0.974mg 42%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.26g 26%
Selenium 19.1µg 5.8µg 24%
Fats 15.37g 0.97g 22%
Iron 2.27mg 0.56mg 21%
Monounsaturated fat 7.322g 0.369g 17%
Vitamin B6 0.311mg 0.123mg 14%
Choline 73.2mg 9.2mg 12%
Vitamin B1 0.051mg 0.178mg 11%
Starch 24.79g 10%
Vitamin B3 4.026mg 2.561mg 9%
Carbs 0g 25.58g 9%
Phosphorus 166mg 103mg 9%
Vitamin B2 0.171mg 0.069mg 8%
Calories 241kcal 123kcal 6%
Fiber 0g 1.6g 6%
Potassium 241mg 86mg 5%
Magnesium 17mg 39mg 5%
Sodium 73mg 4mg 3%
Copper 0.079mg 0.106mg 3%
Vitamin B5 0.512mg 0.38mg 3%
Calcium 33mg 3mg 3%
Vitamin K 2.9µg 0.2µg 2%
Folate 7µg 9µg 1%
Net carbs 0g 23.98g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.24g N/A
Vitamin A 3µg 0µg 0%
Vitamin E 0.12mg 0.17mg 0%
Trans fat 1.173g 0g N/A
Polyunsaturated fat 0.408g 0.366g 0%
Tryptophan 0.121mg 0.033mg 0%
Threonine 0.923mg 0.095mg 0%
Isoleucine 1.055mg 0.109mg 0%
Leucine 1.861mg 0.214mg 0%
Lysine 1.976mg 0.099mg 0%
Methionine 0.614mg 0.058mg 0%
Phenylalanine 0.931mg 0.133mg 0%
Valine 1.172mg 0.151mg 0%
Histidine 0.775mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +771.2%
Contains more FatsFats +1484.5%
Contains more OtherOther +443.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +1884.3%
Contains more Poly. FatPolyunsaturated fat +11.5%
Contains less Sat. FatSaturated fat -95.7%

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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. 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.