Beef vs. Brown Rice
Nutrition comparison of Cooked Beef and Cooked Brown Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and brown rice:
- Both beef and brown rice are high in calories.
- Beef has signficantly less carbohydrates than brown rice.
- Beef has signficantly more calcium than brown rice.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Brown rice has more thiamin, however, beef contains more riboflavin, Vitamin B6 and Vitamin B12.
- Brown rice has signficantly more dietary fiber than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and brown rice are high in calories. Beef has 125% more calories than brown rice - beef has 277 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to brown rice per calorie. Beef has a macronutrient ratio of 38:0:62 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Brown Rice | |
|---|---|---|
| Protein | 38% | 9% |
| Carbohydrates | ~ | 84% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Brown rice has signficantly more dietary fiber than beef - brown rice has 1.6g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Brown rice and beef contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 826% more protein than brown rice - beef has 25.4g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Beef is high in saturated fat and brown rice has 96% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
trans fat
Brown rice has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and brown rice does not contain significant amounts.
cholesterol
Brown rice has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Beef and brown rice contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Beef and brown rice contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Beef and brown rice contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Beef and brown rice contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, however, beef contains more riboflavin, Vitamin B6 and Vitamin B12. Both beef and brown rice contain significant amounts of niacin, pantothenic acid and folate.
| Beef | Brown Rice | |
|---|---|---|
| Thiamin | 0.051 MG | 0.178 MG |
| Riboflavin | 0.176 MG | 0.069 MG |
| Niacin | 4.537 MG | 2.561 MG |
| Pantothenic acid | 0.658 MG | 0.38 MG |
| Vitamin B6 | 0.336 MG | 0.123 MG |
| Folate | 11 UG | 9 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than brown rice - beef has 35mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Beef is a great source of iron and it has 302% more iron than brown rice - beef has 2.3mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Beef is a great source of potassium and it has 220% more potassium than brown rice - beef has 275mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Beef | Brown Rice | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.011 G |
| Total | 0.056 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both beef and brown rice contain significant amounts of linoleic acid.
| Beef | Brown Rice | |
|---|---|---|
| other omega 6 | 0.013 G | 0.004 G |
| linoleic acid | 0.39 G | 0.355 G |
| Total | 0.403 G | 0.359 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Cooked Beef g
()
|
Daily Values (%) |
Cooked Brown Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or brown rice contain more calories in 100 grams?Both beef and brown rice are high in calories. Beef has 130% more calories than brown rice - beef has 277 calories in 100g and brown rice has 123 calories.
Is beef or brown rice better for protein?
Beef is a fantastic source of protein and it has 830% more protein than brown rice - beef has 25.4g of protein per 100 grams and brown rice has 2.7g of protein.
Does brown rice or beef have more carbohydrates?
By weight, beef has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and beef has no carbs..