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.

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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.

Brown rice

Flank steak

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.

Brown rice

Flank steak

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

All nutrients comparison - raw data values

Nutrient			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