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  6. Brown rice vs. Flank steak

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

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A recap on differences between brown rice and flank steak

  • Brown rice is higher in manganese, yet flank steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, choline, and phosphorus.
  • Flank steak covers your daily vitamin B12 needs 68% more than brown rice.
  • Brown rice contains 108 times more manganese than flank steak. While brown rice contains 0.974mg of manganese, flank steak contains only 0.009mg.
  • The amount of saturated fat in brown rice is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Brown rice vs Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +69.6%
Contains more CopperCopper +29.3%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +10722.2%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +294.2%
Contains more IronIron +210.7%
Contains more ZincZinc +590.1%
Contains more PhosphorusPhosphorus +103.9%
Contains more SeleniumSelenium +406.9%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin B1Vitamin B1 +137.3%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin B5Vitamin B5 +43.4%
Contains more Vitamin B6Vitamin B6 +370.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +1045.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Folate ~9µg

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-833.3%
Contains more ProteinProtein +909.5%
Contains more FatsFats +748.5%
~equal in Water ~64.17g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Poly. FatPolyunsaturated fat +13.7%
Contains more Mono. FatMonounsaturated fat +798.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Flank steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Brown rice Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 2.74g 27.66g 50%
Selenium 5.8µg 29.4µg 43%
Manganese 0.974mg 0.009mg 42%
Zinc 0.71mg 4.9mg 38%
Vitamin B6 0.123mg 0.579mg 35%
Vitamin B3 2.561mg 7.363mg 30%
Cholesterol 0mg 79mg 26%
Choline 9.2mg 105.4mg 17%
Phosphorus 103mg 210mg 15%
Iron 0.56mg 1.74mg 15%
Saturated fat 0.26g 3.395g 14%
Fats 0.97g 8.23g 11%
Starch 24.79g 10%
Carbs 25.58g 0g 9%
Vitamin B1 0.178mg 0.075mg 9%
Monounsaturated fat 0.369g 3.317g 7%
Potassium 86mg 339mg 7%
Fiber 1.6g 0g 6%
Vitamin B2 0.069mg 0.133mg 5%
Magnesium 39mg 23mg 4%
Vitamin B5 0.38mg 0.545mg 3%
Calories 123kcal 192kcal 3%
Copper 0.106mg 0.082mg 3%
Sodium 4mg 56mg 2%
Calcium 3mg 20mg 2%
Vitamin E 0.17mg 0.38mg 1%
Vitamin K 0.2µg 1.4µg 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Folate 9µg 9µg 0%
Polyunsaturated fat 0.366g 0.322g 0%
Tryptophan 0.033mg 0.182mg 0%
Threonine 0.095mg 1.105mg 0%
Isoleucine 0.109mg 1.259mg 0%
Leucine 0.214mg 2.201mg 0%
Lysine 0.099mg 2.338mg 0%
Methionine 0.058mg 0.72mg 0%
Phenylalanine 0.133mg 1.093mg 0%
Valine 0.151mg 1.372mg 0%
Histidine 0.066mg 0.883mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Brown rice
49%
Flank steak
Minerals Daily Need Coverage Score
32%
Brown rice
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 66)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 3.135g)

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.