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  6. Brown rice vs. Beef Stroganoff

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

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What are the differences between brown rice and beef Stroganoff?

  • Brown rice is higher in vitamin B3, vitamin B1, magnesium, and phosphorus, yet beef Stroganoff is higher in vitamin K, vitamin A, folate, and vitamin B12.
  • Beef Stroganoff's daily need coverage for vitamin K is 86% more.
  • Brown rice has 26 times more vitamin B3 than beef Stroganoff. While brown rice has 2.561mg of vitamin B3, beef Stroganoff has only 0.1mg.
  • The amount of saturated fat in brown rice is lower.
  • The glycemic index of beef Stroganoff is lower.

We used Rice, brown, long-grain, cooked and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this article.

Infographic

Brown rice vs Beef Stroganoff 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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +1850%
Contains more PhosphorusPhosphorus +106%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +57.1%
Contains more ZincZinc +54.9%
Contains more SeleniumSelenium +31%
~equal in Copper ~0.1mg

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% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B3Vitamin B3 +2461%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +141.2%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +51300%
Contains more FolateFolate +644.4%
Contains more CholineCholine +95.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Beef Stroganoff DV% diff.
Vitamin K 0.2µg 102.8µg 86%
Manganese 0.974mg 42%
Sodium 4mg 435mg 19%
Folate 9µg 67µg 15%
Vitamin B3 2.561mg 0.1mg 15%
Vitamin B1 0.178mg 0.04mg 12%
Vitamin B12 0µg 0.26µg 11%
Starch 24.79g 10%
Saturated fat 0.26g 2.324g 9%
Vitamin A 0µg 84µg 9%
Magnesium 39mg 2mg 9%
Vitamin B5 0.38mg 8%
Phosphorus 103mg 50mg 8%
Cholesterol 0mg 21mg 7%
Fats 0.97g 4.6g 6%
Carbs 25.58g 9g 6%
Vitamin B6 0.123mg 0.06mg 5%
Protein 2.74g 5.1g 5%
Fiber 1.6g 0.6g 4%
Zinc 0.71mg 1.1mg 4%
Iron 0.56mg 0.88mg 4%
Monounsaturated fat 0.369g 1.556g 3%
Selenium 5.8µg 7.6µg 3%
Potassium 86mg 140mg 2%
Vitamin E 0.17mg 0.41mg 2%
Calcium 3mg 20mg 2%
Choline 9.2mg 18mg 2%
Vitamin B2 0.069mg 0.09mg 2%
Polyunsaturated fat 0.366g 0.246g 1%
Calories 123kcal 98kcal 1%
Copper 0.106mg 0.1mg 1%
Net carbs 23.98g 8.4g N/A
Sugar 0.24g 1.68g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g 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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more CarbsCarbs +184.2%
Contains more ProteinProtein +86.1%
Contains more FatsFats +374.2%
Contains more WaterWater +13.7%
Contains more OtherOther +218.2%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Poly. FatPolyunsaturated fat +48.8%
Contains more Mono. FatMonounsaturated fat +321.7%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.