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  6. Brown rice vs. Pot roast

Brown rice vs. Pot roast — In-Depth Nutrition Comparison

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Significant differences between brown rice and pot roast

  • Brown rice has more manganese; however, pot roast is richer in vitamin B12, zinc, selenium, iron, choline, vitamin B6, and phosphorus.
  • Pot roast covers your daily vitamin B12 needs 89% more than brown rice.
  • Pot roast has 97 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while pot roast has 0.01mg.
  • Brown rice contains less saturated fat.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of pot roast is 0.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Brown rice vs Pot roast infographic
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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.
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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +105.3%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +9640%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +168.6%
Contains more IronIron +332.1%
Contains more ZincZinc +838%
Contains more PhosphorusPhosphorus +68.9%
Contains more SeleniumSelenium +365.5%
~equal in Copper ~0.099mg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin B1Vitamin B1 +201.7%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more Vitamin B3Vitamin B3 +60.3%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +1097.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.4%
Contains more OtherOther +-4500%
Contains more ProteinProtein +956.2%
Contains more FatsFats +1876.3%

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 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +2115.4%
Contains more Poly. FatPolyunsaturated fat +93.4%

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 Pot roast
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 Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Zinc 0.71mg 6.66mg 54%
Protein 2.74g 28.94g 52%
Manganese 0.974mg 0.01mg 42%
Cholesterol 0mg 116mg 39%
Selenium 5.8µg 27µg 39%
Saturated fat 0.26g 7.548g 33%
Fats 0.97g 19.17g 28%
Iron 0.56mg 2.42mg 23%
Monounsaturated fat 0.369g 8.175g 20%
Choline 9.2mg 110.2mg 18%
Vitamin B6 0.123mg 0.283mg 12%
Vitamin B1 0.178mg 0.059mg 10%
Phosphorus 103mg 174mg 10%
Vitamin B3 2.561mg 4.105mg 10%
Starch 24.79g 10%
Calories 123kcal 297kcal 9%
Carbs 25.58g 0g 9%
Vitamin B2 0.069mg 0.171mg 8%
Fiber 1.6g 0g 6%
Magnesium 39mg 19mg 5%
Vitamin B5 0.38mg 0.571mg 4%
Potassium 86mg 231mg 4%
Polyunsaturated fat 0.366g 0.708g 2%
Vitamin E 0.17mg 0.51mg 2%
Sodium 4mg 47mg 2%
Calcium 3mg 16mg 1%
Vitamin K 0.2µg 1.8µg 1%
Vitamin D 0IU 8IU 1%
Copper 0.106mg 0.099mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Folate 9µg 9µg 0%
Tryptophan 0.033mg 0.19mg 0%
Threonine 0.095mg 1.156mg 0%
Isoleucine 0.109mg 1.317mg 0%
Leucine 0.214mg 2.302mg 0%
Lysine 0.099mg 2.446mg 0%
Methionine 0.058mg 0.754mg 0%
Phenylalanine 0.133mg 1.143mg 0%
Valine 0.151mg 1.436mg 0%
Histidine 0.066mg 0.924mg 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 Pot roast
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
45%
Pot roast
Minerals Daily Need Coverage Score
32%
Brown rice
57%
Pot roast

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 66)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 7.288g)

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.