Nutrition Comparison Tool
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      Cooked Long Grain Brown Rice
      ×
      Sweet potato, cooked, baked in skin, flesh, with salt
      ×
      Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 5% DV 103 calories
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 9% DV 174 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0.17g
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 11% DV 8.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 9% DV 23.6g
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 5% DV 2.3g
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 45% DV 22.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0mg
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 24% DV 72.3mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0.06g
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 16% DV 3.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 13% DV 3.8g
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 15% DV 7.4g
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 4% DV 0.79mg
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 13% DV 2.4mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 3% DV 43.3mg
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 1% DV 9.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
      • Sweet potato, cooked, baked in skin, flesh, with salt 1 medium (2 inch dia, 5 inch long, raw) (x1) 12% DV 541.5mg
      • Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 3 oz (x1) 5% DV 250.8mg
      Comparison Table

      Table Legend

      1. Cooked Long Grain Brown Rice
      2. Sweet potato, cooked, baked in skin, flesh, with salt
      3. Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 202 114 85
      Calories
      (%DV)      		 248
      (12%)      		 103
      (5%)      		 174
      (9%)
      Fat (g)
      (%DV)      		 2
      (3%)      		 0.17
      (0%)      		 8.6
      (11%)
      Protein (g)
      (%DV)      		 5.5
      (11%)      		 2.3
      (5%)      		 22.7
      (45%)
      Carbohydrate (g)
      (%DV)      		 51.7
      (19%)      		 23.6
      (9%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0.48
      (1%)      		 7.4
      (15%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 3.2
      (12%)      		 3.8
      (13%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 72.3
      (24%)
      Saturated Fats (g)
      (%DV)      		 0.53
      (3%)      		 0.06
      (0%)      		 3.3
      (16%)
      Net-Carbs (g) 48.4
      		19.8
      		0
      Trans Fatty Acids (g) 0
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 202 114 85
      Calcium (mg)
      (%DV)      		 6.1
      (0%)      		 43.3
      (3%)      		 9.4
      (1%)
      Iron, Fe (mg)
      (%DV)      		 1.1
      (6%)      		 0.79
      (4%)      		 2.4
      (13%)
      Potassium, K (mg)
      (%DV)      		 173.7
      (4%)      		 541.5
      (12%)      		 250.8
      (5%)
      Magnesium (mg)
      (%DV)      		 78.8
      (19%)      		 30.8
      (7%)      		 20.4
      (5%)
      Phosphorus, P (mg)
      (%DV)      		 208.1
      (17%)      		 61.6
      (5%)      		 200.6
      (16%)
      Sodium (mg)
      (%DV)      		 8.1
      (0%)      		 280.4
      (12%)      		 64.6
      (3%)
      Zinc, Zn (mg)
      (%DV)      		 1.4
      (13%)      		 0.36
      (3%)      		 6.3
      (57%)
      Copper, Cu (mg)
      (%DV)      		 0.21
      (24%)      		 0.18
      (20%)      		 0.08
      (9%)
      Manganese (mg)
      (%DV)      		 2
      (86%)      		 0.57
      (25%)      		 --
      (--%)
      Selenium, Se (mcg)
      (%DV)      		 11.7
      (21%)      		 0.23
      (0%)      		 16.9
      (31%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 202 114 85
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 22.3
      (25%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.36
      (30%)      		 0.12
      (10%)      		 0.08
      (7%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.14
      (11%)      		 0.12
      (9%)      		 0.16
      (13%)
      Niacin (B3) (mg)
      (%DV)      		 5.2
      (32%)      		 1.7
      (11%)      		 3.2
      (20%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.77
      (15%)      		 1
      (20%)      		 --
      (--%)
      Vitamin B6 (mg)
      (%DV)      		 0.25
      (15%)      		 0.33
      (19%)      		 0.28
      (16%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 18.2
      (5%)      		 6.8
      (2%)      		 6
      (1%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 18.2
      (5%)      		 6.8
      (2%)      		 6
      (1%)
      Folate DFE (mcg)
      (%)      		 18.2
      (5%)      		 6.8
      (2%)      		 6
      (1%)
      Choline (mg)
      (%DV)      		 18.6
      (3%)      		 14.9
      (3%)      		 86.3
      (16%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 3.2
      (135%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 -- 0
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 0
      		--
      		0
      Vitamin E (mg)
      (%DV)      		 0.34
      (2%)      		 0.81
      (5%)      		 0.09
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)
      Vitamin K (mcg)
      (%DV)      		 0.4
      (0%)      		 2.6
      (2%)      		 --
      (--%)
      Vitamin K1 (mcg) 0
      		0
      		--
      Menaquinone-4 (K2) (mcg) 0
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 202 114 85
      Water (g) 141.9
      		86.4
      		52.5
      Ash (g) 0.89
      		2
      		0.93
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 4.59
      		-9.4
      		12.58
        Carbohydrates
      Food # 1 2 3
      Weight (g) 202 114 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.48
      		2.6
      		--
      Glucose (Dextrose) (g) 0
      		0.65
      		--
      Fructose (g) 0
      		0.57
      		--
      Lactose (g) 0
      		0
      		--
      Maltose (g) 0
      		3.6
      		--
      Galactose (g) 0
      		0
      		--
      Starch (g) 50.1
      		8
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 202 114 85
      Monounsaturated Fats (g) 0.745
      		0.002
      		4.437
      Polyunsaturated Fats (g) 0.739
      		0.105
      		0.306
      Omega 3s (g)
      (%AI)      		 0.022
      (1%)      		 0.007
      (0%)      		 0.026
      (2%)
      Omega 6s (g)
      (%AI)      		 0.717
      (4%)      		 0.103
      (1%)      		 0.255
      (2%)
      Omega 3 to Omega 6 Ratio 0.03
      		0.07
      		0.1
      Omega 6 to Omega 3 Ratio 32.27
      		15
      		10
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.022
      (1%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		--
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		--
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		--
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.717
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0
      		0
      		--
      DHG-linolenic acid (DGLA) (g) 0
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		--
      		0
      Caproic (6:0) (g) 0
      		--
      		0
      Caprylic Acid (8:0) (g) 0.004
      		0
      		0
      Capric Acid (10:0) (g) 0.03
      		0
      		--
      Lauric Acid (12:0) (g) 0.004
      		0
      		0.009
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.018
      		0
      		0.213
      Pentadecanoic Acid (15:0) (g) 0.004
      		0
      		--
      Palmitic Acid (16:0) (g) 0.4
      		0.057
      		1.938
      Margaric Acid (17:0) (g) 0
      		0
      		--
      Stearic Acid (18:0) (g) 0.044
      		0.002
      		1.097
      Arachidic Acid (20:0) (g) 0.008
      		0
      		0.017
      Behenic Acid (22:0) (g) 0
      		0
      		--
      Lignoceric Acid (24:0) (g) 0.01
      		0
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0
      		0.077
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0.002
      		0
      		0.255
      cis-Palmitoleic Acid (16:1 cis) (g) 0.002
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		0
      		--
      Oleic Acid (18:1) (g) 0.737
      		0.002
      		4.106
      c-Oleic Acid (18:1 cis) (g) 0.737
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.006
      		0
      		--
      Docosenoic Acid (22:1) (g) 0
      		0
      		--
      c-Docosenoic Acid (22:1 c) (g) 0
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.717
      		0.103
      		0.255
      Conjugated Linoleic Acid (CLAs) (g) 0
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.022
      		0.007
      		0.026
      Octadecatrienoic Acid (mixed) (g) 0
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0.026
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0
      		--
      		--
      t-Monoenoic Fats (g) 0
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 202 114 85
      Essential  
      Histidine (mg)
      (%RDI)      		 133
      (19%)      		 44
      (6%)      		 730
      (104%)
      Isoleucine (mg)
      (%RDI)      		 220
      (16%)      		 80
      (6%)      		 1170
      (84%)
      Leucine (mg)
      (%RDI)      		 432
      (16%)      		 135
      (5%)      		 2003
      (73%)
      Lysine (mg)
      (%RDI)      		 200
      (10%)      		 96
      (5%)      		 2127
      (101%)
      Methionine (mg)
      (%RDI)      		 117
      (16%)      		 42
      (6%)      		 643
      (88%)
      Phenylalanine (mg)
      (%RDI)      		 269
      (31%)      		 130
      (15%)      		 983
      (112%)
      Threonine (mg)
      (%RDI)      		 192
      (18%)      		 122
      (12%)      		 1047
      (100%)
      Tryptophan (mg)
      (%RDI)      		 67
      (24%)      		 46
      (16%)      		 245
      (87%)
      Valine (mg)
      (%RDI)      		 305
      (17%)      		 125
      (7%)      		 1226
      (67%)
      Conditional  
      Arginine (mg) 396
      		80
      		1527
      Cystine (mg)
      (%RDI)      		 63
      (22%)      		 32
      (11%)      		 243
      (85%)
      Glycine (mg) 257
      		92
      		1077
      Proline (mg) 244
      		76
      		958
      Tyrosine (mg)
      (%RDI)      		 196
      (22%)      		 50
      (6%)      		 830
      (95%)
      Non-Essential  
      Alanine (mg) 305
      		113
      		1369
      Aspartic acid (mg) 489
      		556
      		2259
      Betaine (mg) 1
      		39
      		--
      Glutamic acid (mg) 1063
      		226
      		3633
      Hydroxyproline (mg) --
      		--
      		105
      Serine (mg) 271
      		129
      		910
      Data Source
      Cooked Long Grain Brown Rice
      USDA Food Data Central Standard Release (Common)
      Sweet potato, cooked, baked in skin, flesh, with salt
      USDA Food Data Central Standard Release
      Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.