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  6. Rice vs. Beef tenderloin

Rice vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between rice and beef tenderloin

  • Rice is richer in manganese, yet beef tenderloin is richer in vitamin B12, zinc, selenium, iron, phosphorus, vitamin B2, and choline.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Rice contains 34 times more manganese than beef tenderloin. Rice contains 0.472mg of manganese, while beef tenderloin contains 0.014mg.
  • Rice contains less saturated fat.
  • Beef tenderloin has a lower glycemic index than rice.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Rice vs Beef tenderloin 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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +3271.4%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +845.7%
Contains more IronIron +159.2%
Contains more CopperCopper +78.3%
Contains more ZincZinc +722.4%
Contains more PhosphorusPhosphorus +372.1%
Contains more SeleniumSelenium +205.3%
~equal in Calcium ~9mg

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.
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B5Vitamin B5 +56%
Contains more FolateFolate +625%
Contains more Vitamin B2Vitamin B2 +1900%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +4233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.077g 9.72g 44%
Protein 2.69g 23.9g 42%
Fats 0.28g 24.6g 37%
Zinc 0.49mg 4.03mg 32%
Selenium 7.5µg 22.9µg 28%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.088g 10.27g 25%
Iron 1.2mg 3.11mg 24%
Phosphorus 43mg 203mg 23%
Manganese 0.472mg 0.014mg 20%
Vitamin B2 0.013mg 0.26mg 19%
Choline 2.1mg 91mg 16%
Folate 58µg 8µg 13%
Vitamin B6 0.093mg 0.25mg 12%
Vitamin B3 1.476mg 3mg 10%
Calories 130kcal 324kcal 10%
Potassium 35mg 331mg 9%
Carbs 28.17g 0g 9%
Polyunsaturated fat 0.076g 1g 6%
Vitamin B1 0.163mg 0.09mg 6%
Copper 0.069mg 0.123mg 6%
Vitamin B5 0.39mg 0.25mg 3%
Sodium 1mg 57mg 2%
Fiber 0.4g 0g 2%
Magnesium 12mg 22mg 2%
Net carbs 27.77g 0g N/A
Calcium 10mg 9mg 0%
Sugar 0.05g 0g N/A
Vitamin E 0.04mg 0%
Tryptophan 0.031mg 0.268mg 0%
Threonine 0.096mg 1.044mg 0%
Isoleucine 0.116mg 1.075mg 0%
Leucine 0.222mg 1.889mg 0%
Lysine 0.097mg 1.989mg 0%
Methionine 0.063mg 0.612mg 0%
Phenylalanine 0.144mg 0.933mg 0%
Valine 0.164mg 1.163mg 0%
Histidine 0.063mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.5%
Contains more ProteinProtein +788.5%
Contains more FatsFats +8685.7%
Contains more OtherOther +645.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +11570.5%
Contains more Poly. FatPolyunsaturated fat +1215.8%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.