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  6. Brown rice vs. Jerky

Brown rice vs. Jerky — In-Depth Nutrition Comparison

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How are brown rice and jerky different?

  • Brown rice is higher in manganese; however, jerky is richer in zinc, iron, phosphorus, vitamin B12, folate, and choline.
  • Daily need coverage for sodium for jerky is 90% higher.
  • Brown rice contains 9 times more manganese than jerky. While brown rice contains 0.974mg of manganese, jerky contains only 0.111mg.
  • Brown rice has less saturated fat.
  • Jerky has a lower glycemic index (0) than brown rice (66).

Rice, brown, long-grain, cooked and Snacks, beef jerky, chopped, and formed are the varieties used in this article.

Infographic

Brown rice vs Jerky 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%
Jerky
Jerky
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +777.5%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +594.2%
Contains more IronIron +867.9%
Contains more CopperCopper +114.2%
Contains more ZincZinc +1042.3%
Contains more PhosphorusPhosphorus +295.1%
Contains more SeleniumSelenium +84.5%

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%
Jerky
Jerky
8
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B3Vitamin B3 +47.9%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin EVitamin E +188.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +105.8%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +1388.9%
Contains more CholineCholine +1085.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Jerky DV% diff.
Sodium 4mg 2081mg 90%
Zinc 0.71mg 8.11mg 67%
Iron 0.56mg 5.42mg 61%
Protein 2.74g 33.2g 61%
Saturated fat 0.26g 10.85g 48%
Phosphorus 103mg 407mg 43%
Vitamin B12 0µg 0.99µg 41%
Fats 0.97g 25.6g 38%
Manganese 0.974mg 0.111mg 38%
Folate 9µg 134µg 31%
Monounsaturated fat 0.369g 11.305g 27%
Choline 9.2mg 109.1mg 18%
Cholesterol 0mg 48mg 16%
Potassium 86mg 597mg 15%
Calories 123kcal 410kcal 14%
Copper 0.106mg 0.227mg 13%
Starch 24.79g 10%
Selenium 5.8µg 10.7µg 9%
Vitamin B2 0.069mg 0.142mg 6%
Carbs 25.58g 11g 5%
Vitamin B3 2.561mg 1.732mg 5%
Vitamin B6 0.123mg 0.179mg 4%
Polyunsaturated fat 0.366g 1.011g 4%
Vitamin B5 0.38mg 0.163mg 4%
Magnesium 39mg 51mg 3%
Vitamin K 0.2µg 2.3µg 2%
Vitamin B1 0.178mg 0.154mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.17mg 0.49mg 2%
Calcium 3mg 20mg 2%
Fiber 1.6g 1.8g 1%
Vitamin D 0IU 11IU 1%
Net carbs 23.98g 9.2g N/A
Sugar 0.24g 9g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 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
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +132.5%
Contains more WaterWater +200.8%
Contains more ProteinProtein +1111.7%
Contains more FatsFats +2539.2%
Contains more OtherOther +1454.5%

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
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +2963.7%
Contains more Poly. FatPolyunsaturated fat +176.2%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.