Rib eye steak vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between rib eye steak and brown rice

Rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B6, iron, vitamin B2, and vitamin B3, yet brown rice is richer in manganese.
Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
Rib eye steak has a lower glycemic index than brown rice.

Food types used in this article are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Rice, brown, long-grain, cooked.

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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.

Rib eye steak

Brown rice

Contains more CalciumCalcium	+266.7%
Contains more PotassiumPotassium	+202.3%
Contains more IronIron	+300%
Contains more ZincZinc	+732.4%
Contains more PhosphorusPhosphorus	+47.6%
Contains more SeleniumSelenium	+412.1%

Contains more MagnesiumMagnesium	+77.3%
Contains more CopperCopper	+32.5%
Contains less SodiumSodium	-92.6%
Contains more ManganeseManganese	+1117.5%

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.

Rib eye steak

Brown rice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+315.9%
Contains more Vitamin B3Vitamin B3	+91.6%
Contains more Vitamin B5Vitamin B5	+41.1%
Contains more Vitamin B6Vitamin B6	+287.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+700%
Contains more CholineCholine	+430.4%

Contains more Vitamin EVitamin E	+70%
Contains more Vitamin B1Vitamin B1	+150.7%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.1µg	0µg	88%
Zinc	5.91mg	0.71mg	47%
Saturated fat	9.684g	0.26g	43%
Selenium	29.7µg	5.8µg	43%
Protein	23.69g	2.74g	42%
Manganese	0.08mg	0.974mg	39%
Fats	21.81g	0.97g	32%
Vitamin B6	0.477mg	0.123mg	27%
Cholesterol	80mg	0mg	27%
Monounsaturated fat	10.519g	0.369g	25%
Iron	2.24mg	0.56mg	21%
Vitamin B2	0.287mg	0.069mg	17%
Vitamin B3	4.908mg	2.561mg	15%
Starch		24.79g	10%
Carbs	0g	25.58g	9%
Vitamin B1	0.071mg	0.178mg	9%
Calories	291kcal	123kcal	8%
Phosphorus	152mg	103mg	7%
Choline	48.8mg	9.2mg	7%
Fiber	0g	1.6g	6%
Potassium	260mg	86mg	5%
Magnesium	22mg	39mg	4%
Polyunsaturated fat	1.027g	0.366g	4%
Vitamin B5	0.536mg	0.38mg	3%
Copper	0.08mg	0.106mg	3%
Sodium	54mg	4mg	2%
Vitamin D	0.2µg	0µg	1%
Vitamin A	8µg	0µg	1%
Vitamin K	1.6µg	0.2µg	1%
Folate	6µg	9µg	1%
Calcium	11mg	3mg	1%
Vitamin D	7IU	0IU	1%
Net carbs	0g	23.98g	N/A
Sugar	0g	0.24g	N/A
Vitamin E	0.1mg	0.17mg	0%
Trans fat	1.478g	0g	N/A
Tryptophan	0.265mg	0.033mg	0%
Threonine	1.116mg	0.095mg	0%
Isoleucine	1.103mg	0.109mg	0%
Leucine	2.041mg	0.214mg	0%
Lysine	2.269mg	0.099mg	0%
Methionine	0.641mg	0.058mg	0%
Phenylalanine	0.95mg	0.133mg	0%
Valine	1.184mg	0.151mg	0%
Histidine	0.888mg	0.066mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.038g	0.011g	N/A
Omega-3 - DPA	0.014g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.024g	0g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0g	N/A
Omega-6 - Linoleic acid	0.7g	0.355g	N/A