Brown rice vs. Steak — In-Depth Nutrition Comparison

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The main differences between brown rice and steak

Brown rice is richer in vitamin B1, yet steak is richer in vitamin B12, zinc, selenium, vitamin B6, iron, vitamin B2, and vitamin B3.
Daily need coverage for vitamin B12 for steak is 92% higher.
Brown rice contains 2 times more vitamin B1 than steak. Brown rice contains 0.178mg of vitamin B1, while steak contains 0.074mg.
Brown rice contains less saturated fat.
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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

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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

Steak

Contains more MagnesiumMagnesium	+69.6%
Contains more CopperCopper	+24.7%
Contains less SodiumSodium	-93.1%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+300%
Contains more PotassiumPotassium	+224.4%
Contains more IronIron	+328.6%
Contains more ZincZinc	+793%
Contains more PhosphorusPhosphorus	+58.3%
Contains more SeleniumSelenium	+448.3%

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.

Brown rice

Steak

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+140.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+50%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+336.2%
Contains more Vitamin B3Vitamin B3	+101.1%
Contains more Vitamin B6Vitamin B6	+306.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+700%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.2µg	92%
Zinc	0.71mg	6.34mg	51%
Selenium	5.8µg	31.8µg	47%
Protein	2.74g	24.85g	44%
Manganese	0.974mg		42%
Saturated fat	0.26g	8.443g	37%
Vitamin B6	0.123mg	0.5mg	29%
Fats	0.97g	19.02g	28%
Cholesterol	0mg	78mg	26%
Iron	0.56mg	2.4mg	23%
Monounsaturated fat	0.369g	9.171g	22%
Vitamin B2	0.069mg	0.301mg	18%
Vitamin B3	2.561mg	5.149mg	16%
Starch	24.79g		10%
Vitamin B1	0.178mg	0.074mg	9%
Carbs	25.58g	0g	9%
Phosphorus	103mg	163mg	9%
Vitamin B5	0.38mg		8%
Calories	123kcal	271kcal	7%
Fiber	1.6g	0g	6%
Potassium	86mg	279mg	6%
Polyunsaturated fat	0.366g	0.896g	4%
Magnesium	39mg	23mg	4%
Sodium	4mg	58mg	2%
Copper	0.106mg	0.085mg	2%
Choline	9.2mg		2%
Folate	9µg	6µg	1%
Vitamin D	0µg	0.1µg	1%
Vitamin D	0IU	6IU	1%
Vitamin E	0.17mg		1%
Vitamin K	0.2µg	1.6µg	1%
Calcium	3mg	12mg	1%
Vitamin A	0µg	7µg	1%
Net carbs	23.98g	0g	N/A
Sugar	0.24g	0g	N/A
Tryptophan	0.033mg	0.278mg	0%
Threonine	0.095mg	1.171mg	0%
Isoleucine	0.109mg	1.157mg	0%
Leucine	0.214mg	2.142mg	0%
Lysine	0.099mg	2.38mg	0%
Methionine	0.058mg	0.672mg	0%
Phenylalanine	0.133mg	0.997mg	0%
Valine	0.151mg	1.242mg	0%
Histidine	0.066mg	0.931mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0.011g		N/A
Omega-3 - DPA	0g	0.013g	N/A
Omega-6 - Linoleic acid	0.355g		N/A