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  6. Brown rice vs. Chuck steak

Brown rice vs. Chuck steak — In-Depth Nutrition Comparison

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What are the differences between brown rice and chuck steak?

  • Brown rice is higher in manganese, yet chuck steak is higher in vitamin B12, zinc, selenium, iron, vitamin B6, vitamin B3, and phosphorus.
  • Chuck steak's daily need coverage for vitamin B12 is 126% more.
  • Brown rice has 81 times more manganese than chuck steak. While brown rice has 0.974mg of manganese, chuck steak has only 0.012mg.
  • The amount of saturated fat in brown rice is lower.
  • The glycemic index of chuck steak is lower.

We used Rice, brown, long-grain, cooked and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Brown rice vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +77.3%
Contains more CopperCopper +37.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +8016.7%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +277.9%
Contains more IronIron +337.5%
Contains more ZincZinc +1122.5%
Contains more PhosphorusPhosphorus +87.4%
Contains more SeleniumSelenium +374.1%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +176.8%
Contains more Vitamin B3Vitamin B3 +82.1%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B6Vitamin B6 +203.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +758.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Brown rice Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.71mg 8.68mg 72%
Protein 2.74g 24.98g 44%
Manganese 0.974mg 0.012mg 42%
Selenium 5.8µg 27.5µg 39%
Saturated fat 0.26g 8.66g 38%
Fats 0.97g 19.64g 29%
Cholesterol 0mg 87mg 29%
Iron 0.56mg 2.45mg 24%
Monounsaturated fat 0.369g 9.457g 23%
Vitamin B6 0.123mg 0.373mg 19%
Choline 9.2mg 79mg 13%
Phosphorus 103mg 193mg 13%
Vitamin B3 2.561mg 4.663mg 13%
Starch 24.79g 10%
Vitamin B2 0.069mg 0.191mg 9%
Vitamin B1 0.178mg 0.066mg 9%
Carbs 25.58g 0g 9%
Calories 123kcal 277kcal 8%
Potassium 86mg 325mg 7%
Vitamin B5 0.38mg 0.752mg 7%
Fiber 1.6g 0g 6%
Magnesium 39mg 22mg 4%
Sodium 4mg 71mg 3%
Copper 0.106mg 0.077mg 3%
Polyunsaturated fat 0.366g 0.81g 3%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Calcium 3mg 16mg 1%
Vitamin K 0.2µg 1.6µg 1%
Folate 9µg 6µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Vitamin E 0.17mg 0.1mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.033mg 0.281mg 0%
Threonine 0.095mg 1.099mg 0%
Isoleucine 0.109mg 1.062mg 0%
Leucine 0.214mg 2.009mg 0%
Lysine 0.099mg 2.184mg 0%
Methionine 0.058mg 0.709mg 0%
Phenylalanine 0.133mg 0.951mg 0%
Valine 0.151mg 1.129mg 0%
Histidine 0.066mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.011g 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 0.355g 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.3%
Contains more OtherOther +175%
Contains more ProteinProtein +811.7%
Contains more FatsFats +1924.7%

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% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +2462.9%
Contains more Poly. FatPolyunsaturated fat +121.3%

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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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.