Steak vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between steak and brown rice

Steak is richer in vitamin B12, zinc, selenium, vitamin B6, iron, vitamin B2, and vitamin B3, yet brown rice is richer in vitamin B1.
Daily need coverage for vitamin B12 for steak is 92% higher.
Steak has a lower glycemic index than brown rice.

Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Rice, brown, long-grain, cooked.

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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.

Steak

Brown rice

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%

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

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.

Steak

Brown rice

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%

Contains more Vitamin B1Vitamin B1	+140.5%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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