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Brown rice vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between brown rice and ground beef

  • Brown rice has more manganese and vitamin B1; however, ground beef has more vitamin B12, zinc, selenium, iron, vitamin B6, and choline.
  • Ground beef's daily need coverage for vitamin B12 is 104% more.
  • Brown rice has 108 times more manganese than ground beef. Brown rice has 0.974mg of manganese, while ground beef has 0.009mg.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index than ground beef.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Brown rice vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +129.4%
Contains more CopperCopper +34.2%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +10722.2%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +180.2%
Contains more IronIron +305.4%
Contains more ZincZinc +722.5%
Contains more PhosphorusPhosphorus +61.2%
Contains more SeleniumSelenium +229.3%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +249%
Contains more FolateFolate +28.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more Vitamin B3Vitamin B3 +57.2%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin B6Vitamin B6 +152.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1350%
Contains more CholineCholine +695.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Zinc 0.71mg 5.84mg 47%
Protein 2.74g 23.87g 42%
Manganese 0.974mg 0.009mg 42%
Cholesterol 0mg 88mg 29%
Saturated fat 0.26g 6.073g 26%
Selenium 5.8µg 19.1µg 24%
Fats 0.97g 15.37g 22%
Iron 0.56mg 2.27mg 21%
Monounsaturated fat 0.369g 7.322g 17%
Vitamin B6 0.123mg 0.311mg 14%
Choline 9.2mg 73.2mg 12%
Vitamin B1 0.178mg 0.051mg 11%
Starch 24.79g 10%
Vitamin B3 2.561mg 4.026mg 9%
Carbs 25.58g 0g 9%
Phosphorus 103mg 166mg 9%
Vitamin B2 0.069mg 0.171mg 8%
Calories 123kcal 241kcal 6%
Fiber 1.6g 0g 6%
Potassium 86mg 241mg 5%
Magnesium 39mg 17mg 5%
Sodium 4mg 73mg 3%
Copper 0.106mg 0.079mg 3%
Vitamin B5 0.38mg 0.512mg 3%
Calcium 3mg 33mg 3%
Vitamin K 0.2µg 2.9µg 2%
Folate 9µg 7µg 1%
Net carbs 23.98g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.24g 0g N/A
Vitamin A 0µg 3µg 0%
Vitamin E 0.17mg 0.12mg 0%
Trans fat 0g 1.173g N/A
Polyunsaturated fat 0.366g 0.408g 0%
Tryptophan 0.033mg 0.121mg 0%
Threonine 0.095mg 0.923mg 0%
Isoleucine 0.109mg 1.055mg 0%
Leucine 0.214mg 1.861mg 0%
Lysine 0.099mg 1.976mg 0%
Methionine 0.058mg 0.614mg 0%
Phenylalanine 0.133mg 0.931mg 0%
Valine 0.151mg 1.172mg 0%
Histidine 0.066mg 0.775mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Gamma-linoleic acid 0g 0.008g 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% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.4%
Contains more ProteinProtein +771.2%
Contains more FatsFats +1484.5%
Contains more OtherOther +443.2%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +1884.3%
Contains more Poly. FatPolyunsaturated fat +11.5%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.