Beef vs. White Rice
Nutrition comparison of Cooked Beef and Cooked White 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
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and white rice:
- Both beef and white rice are high in calories.
- Beef has signficantly less carbohydrates than white rice.
- Beef has signficantly more calcium than white rice.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- White rice has more thiamin and folate, however, beef contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and white rice are high in calories. Beef has 113% more calories than white rice - beef has 277 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to white rice per calorie. Beef has a macronutrient ratio of 38:0:62 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | White Rice | |
|---|---|---|
| Protein | 38% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than beef - white rice has 0.3g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 966% more protein than white rice - beef has 25.4g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and white rice has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
trans fat
White rice has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
White rice has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Beef and white rice contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Beef and white rice contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Beef and white rice contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Beef and white rice contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, beef contains more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both beef and white rice contain significant amounts of pantothenic acid.
| Beef | White Rice | |
|---|---|---|
| Thiamin | 0.051 MG | 0.167 MG |
| Riboflavin | 0.176 MG | 0.016 MG |
| Niacin | 4.537 MG | 1.835 MG |
| Pantothenic acid | 0.658 MG | 0.411 MG |
| Vitamin B6 | 0.336 MG | 0.05 MG |
| Folate | 11 UG | 58 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than white rice - beef has 35mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Beef is a great source of iron and it has 51% more iron than white rice - beef has 2.3mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Beef is a great source of potassium and it has 848% more potassium than white rice - beef has 275mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Beef | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.01 G |
| Total | 0.056 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than white rice per 100 grams.
| Beef | White Rice | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.046 G |
| Total | 0.402 G | 0.046 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 White Rice (Rice, white, medium-grain, enriched, cooked) .
Cooked Beef g
()
|
Daily Values (%) |
Cooked White 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 white rice contain more calories in 100 grams?Both beef and white rice are high in calories. Beef has 110% more calories than white rice - beef has 277 calories in 100g and white rice has 130 calories.
Is beef or white rice better for protein?
Beef is a fantastic source of protein and it has 970% more protein than white rice - beef has 25.4g of protein per 100 grams and white rice has 2.4g of protein.
Does white rice or beef have more carbohydrates?
By weight, beef has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and beef has no carbs..