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  6. Brown rice vs. Rib eye steak

Brown rice vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between brown rice and rib eye steak

  • Brown rice is richer in manganese, yet rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B6, iron, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Brown rice contains 12 times more manganese than rib eye steak. Brown rice contains 0.974mg of manganese, while rib eye steak contains 0.08mg.
  • Brown rice contains less saturated fat.
  • Rib eye steak has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Brown rice vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +77.3%
Contains more CopperCopper +32.5%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +1117.5%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +202.3%
Contains more IronIron +300%
Contains more ZincZinc +732.4%
Contains more PhosphorusPhosphorus +47.6%
Contains more SeleniumSelenium +412.1%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +150.7%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +315.9%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin B6Vitamin B6 +287.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +430.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Brown rice Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Zinc 0.71mg 5.91mg 47%
Saturated fat 0.26g 9.684g 43%
Selenium 5.8µg 29.7µg 43%
Protein 2.74g 23.69g 42%
Manganese 0.974mg 0.08mg 39%
Fats 0.97g 21.81g 32%
Vitamin B6 0.123mg 0.477mg 27%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.369g 10.519g 25%
Iron 0.56mg 2.24mg 21%
Vitamin B2 0.069mg 0.287mg 17%
Vitamin B3 2.561mg 4.908mg 15%
Starch 24.79g 10%
Carbs 25.58g 0g 9%
Vitamin B1 0.178mg 0.071mg 9%
Calories 123kcal 291kcal 8%
Phosphorus 103mg 152mg 7%
Choline 9.2mg 48.8mg 7%
Fiber 1.6g 0g 6%
Potassium 86mg 260mg 5%
Magnesium 39mg 22mg 4%
Polyunsaturated fat 0.366g 1.027g 4%
Vitamin B5 0.38mg 0.536mg 3%
Copper 0.106mg 0.08mg 3%
Sodium 4mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 8µg 1%
Vitamin K 0.2µg 1.6µg 1%
Folate 9µg 6µg 1%
Calcium 3mg 11mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Vitamin E 0.17mg 0.1mg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.033mg 0.265mg 0%
Threonine 0.095mg 1.116mg 0%
Isoleucine 0.109mg 1.103mg 0%
Leucine 0.214mg 2.041mg 0%
Lysine 0.099mg 2.269mg 0%
Methionine 0.058mg 0.641mg 0%
Phenylalanine 0.133mg 0.95mg 0%
Valine 0.151mg 1.184mg 0%
Histidine 0.066mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.011g 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.355g 0.7g 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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29%
Contains more OtherOther +4300%
Contains more ProteinProtein +764.6%
Contains more FatsFats +2148.5%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +2750.7%
Contains more Poly. FatPolyunsaturated fat +180.6%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.