Raw Beef vs. White Rice
Nutrition comparison of Raw 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
raw 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 raw beef and white rice:
- Both raw beef and white rice are high in calories.
- Raw beef has signficantly less carbohydrates than white rice.
- Raw beef is a great source of potassium.
- Raw beef is an excellent source of protein.
- White rice has more thiamin and folate, however, raw beef contains more riboflavin, Vitamin B6 and Vitamin B12.
- White rice has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and white rice are high in calories. Raw beef has 155% more calories than white rice - raw beef has 332 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, raw beef is heavier in protein, much lighter in carbs and much heavier in fat compared to white rice per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | White Rice | |
|---|---|---|
| Protein | 18% | 8% |
| Carbohydrates | ~ | 91% |
| Fat | 82% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than raw beef - white rice has 0.3g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 503% more protein than white rice - raw beef has 14.4g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and white rice has 100% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
trans fat
White rice has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
White rice has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and white rice contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Raw beef and white rice contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Raw beef and white rice contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Raw beef and white rice contain similar amounts of Vitamin K - raw beef has 2.9ug 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, raw beef contains more riboflavin, Vitamin B6 and Vitamin B12. Both raw beef and white rice contain significant amounts of niacin and pantothenic acid.
| Raw Beef | White Rice | |
|---|---|---|
| Thiamin | 0.044 MG | 0.167 MG |
| Riboflavin | 0.151 MG | 0.016 MG |
| Niacin | 3.382 MG | 1.835 MG |
| Pantothenic acid | 0.395 MG | 0.411 MG |
| Vitamin B6 | 0.278 MG | 0.05 MG |
| Folate | 9 UG | 58 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Raw beef has 700% more calcium than white rice - raw beef has 24mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Raw beef and white rice contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Raw beef is a great source of potassium and it has 652% more potassium than white rice - raw beef has 218mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Raw Beef | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.01 G |
| Total | 0.084 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than white rice per 100 grams.
| Raw Beef | White Rice | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.046 G |
| Total | 0.596 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Raw 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 raw beef or white rice contain more calories in 100 grams?Both raw beef and white rice are high in calories. Raw beef has 160% more calories than white rice - raw beef has 332 calories in 100g and white rice has 130 calories.
Does white rice or raw beef have more carbohydrates?
By weight, raw beef has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and raw beef has no carbs..