Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Beef broiled

Brown rice vs. Beef broiled — In-Depth Nutrition Comparison

Compare

A recap on differences between brown rice and beef broiled

  • Brown rice is higher in manganese, yet beef broiled is higher in vitamin B12, zinc, selenium, iron, vitamin B6, vitamin B3, and phosphorus.
  • Beef broiled covers your daily vitamin B12 needs 110% more than brown rice.
  • Brown rice contains 81 times more manganese than beef broiled. While brown rice contains 0.974mg of manganese, beef broiled contains only 0.012mg.
  • The amount of saturated fat in brown rice is lower.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Brown rice vs Beef broiled 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +85.7%
Contains more CopperCopper +24.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +8016.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +269.8%
Contains more IronIron +364.3%
Contains more ZincZinc +788.7%
Contains more PhosphorusPhosphorus +92.2%
Contains more SeleniumSelenium +270.7%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +287%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155.1%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +210.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +795.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Brown rice Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Zinc 0.71mg 6.31mg 51%
Protein 2.74g 25.93g 46%
Manganese 0.974mg 0.012mg 42%
Selenium 5.8µg 21.5µg 29%
Cholesterol 0mg 88mg 29%
Iron 0.56mg 2.6mg 26%
Saturated fat 0.26g 5.895g 26%
Fats 0.97g 15.41g 22%
Vitamin B6 0.123mg 0.382mg 20%
Vitamin B3 2.561mg 5.378mg 18%
Monounsaturated fat 0.369g 6.668g 16%
Phosphorus 103mg 198mg 14%
Choline 9.2mg 82.4mg 13%
Vitamin B1 0.178mg 0.046mg 11%
Starch 24.79g 10%
Carbs 25.58g 0g 9%
Vitamin B2 0.069mg 0.176mg 8%
Potassium 86mg 318mg 7%
Calories 123kcal 250kcal 6%
Vitamin B5 0.38mg 0.658mg 6%
Fiber 1.6g 0g 6%
Magnesium 39mg 21mg 4%
Sodium 4mg 72mg 3%
Copper 0.106mg 0.085mg 2%
Calcium 3mg 18mg 2%
Vitamin K 0.2µg 1.2µg 1%
Polyunsaturated fat 0.366g 0.484g 1%
Net carbs 23.98g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.24g 0g N/A
Vitamin E 0.17mg 0.12mg 0%
Vitamin A 0µg 3µg 0%
Folate 9µg 9µg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.033mg 0.094mg 0%
Threonine 0.095mg 0.72mg 0%
Isoleucine 0.109mg 0.822mg 0%
Leucine 0.214mg 1.45mg 0%
Lysine 0.099mg 1.54mg 0%
Methionine 0.058mg 0.478mg 0%
Phenylalanine 0.133mg 0.725mg 0%
Valine 0.151mg 0.914mg 0%
Histidine 0.066mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.011g 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0g 0.012g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.2%
Contains more ProteinProtein +846.4%
Contains more FatsFats +1488.7%
Contains more OtherOther +54.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +1707%
Contains more Poly. FatPolyunsaturated fat +32.2%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.