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  6. Brown rice vs. Beef tenderloin

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

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What are the main differences between brown rice and beef tenderloin?

  • Brown rice is richer in manganese, while beef tenderloin is higher in vitamin B12, iron, selenium, zinc, choline, vitamin B2, and phosphorus.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Beef tenderloin has 70 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while beef tenderloin has 0.014mg.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index (66) than beef tenderloin (0).

We used Rice, brown, long-grain, cooked and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Brown rice vs Beef tenderloin infographic
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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.
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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +77.3%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +6857.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +284.9%
Contains more IronIron +455.4%
Contains more CopperCopper +16%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +97.1%
Contains more SeleniumSelenium +294.8%

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +97.8%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin B2Vitamin B2 +276.8%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B6Vitamin B6 +103.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +889.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Brown rice Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.26g 9.72g 43%
Protein 2.74g 23.9g 42%
Manganese 0.974mg 0.014mg 42%
Fats 0.97g 24.6g 36%
Iron 0.56mg 3.11mg 32%
Selenium 5.8µg 22.9µg 31%
Zinc 0.71mg 4.03mg 30%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.369g 10.27g 25%
Vitamin B2 0.069mg 0.26mg 15%
Choline 9.2mg 91mg 15%
Phosphorus 103mg 203mg 14%
Vitamin B6 0.123mg 0.25mg 10%
Calories 123kcal 324kcal 10%
Starch 24.79g 10%
Carbs 25.58g 0g 9%
Vitamin B1 0.178mg 0.09mg 7%
Potassium 86mg 331mg 7%
Fiber 1.6g 0g 6%
Magnesium 39mg 22mg 4%
Polyunsaturated fat 0.366g 1g 4%
Vitamin B3 2.561mg 3mg 3%
Vitamin B5 0.38mg 0.25mg 3%
Copper 0.106mg 0.123mg 2%
Sodium 4mg 57mg 2%
Vitamin E 0.17mg 1%
Calcium 3mg 9mg 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Vitamin K 0.2µg 0%
Folate 9µg 8µg 0%
Tryptophan 0.033mg 0.268mg 0%
Threonine 0.095mg 1.044mg 0%
Isoleucine 0.109mg 1.075mg 0%
Leucine 0.214mg 1.889mg 0%
Lysine 0.099mg 1.989mg 0%
Methionine 0.058mg 0.612mg 0%
Phenylalanine 0.133mg 0.933mg 0%
Valine 0.151mg 1.163mg 0%
Histidine 0.066mg 0.818mg 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.3%
Contains more ProteinProtein +772.3%
Contains more FatsFats +2436.1%
Contains more OtherOther +611.4%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +2683.2%
Contains more Poly. FatPolyunsaturated fat +173.2%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.