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Wild rice vs. Beef — In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Beef?

  • Beef has more Vitamin B12, Selenium, Vitamin B6, Iron, Vitamin B3, Phosphorus, Vitamin B2, and Zinc than Wild rice.
  • Beef's daily need coverage for Vitamin B12 is 175% higher.
  • Wild rice is lower in Saturated Fat.

We used Wild rice, cooked and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this comparison.

Infographic

Wild rice vs Beef infographic
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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.
:
6
Beef
Contains more Magnesium +128.6%
Contains less Sodium -94.4%
Contains more Copper +24.7%
Contains more Manganese +3033.3%
Contains more Calcium +333.3%
Contains more Iron +406.7%
Contains more Phosphorus +215.9%
Contains more Potassium +248.5%
Contains more Zinc +176.1%
Contains more Selenium +3075%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Magnesium +128.6%
Contains less Sodium -94.4%
Contains more Copper +24.7%
Contains more Manganese +3033.3%
Contains more Calcium +333.3%
Contains more Iron +406.7%
Contains more Phosphorus +215.9%
Contains more Potassium +248.5%
Contains more Zinc +176.1%
Contains more Selenium +3075%

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.
:
10
Beef
Contains more Folate +271.4%
Contains more Vitamin A +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +359.8%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +212.3%
Contains more Vitamin B6 +395.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +220%
Equal in Vitamin E - 0.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Folate +271.4%
Contains more Vitamin A +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +359.8%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +212.3%
Contains more Vitamin B6 +395.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +220%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Beef
Contains more Carbs +∞%
Contains more Water +12.5%
Contains more Other +100%
Contains more Protein +590.5%
Contains more Fats +1823.5%
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Carbs +∞%
Contains more Water +12.5%
Contains more Other +100%
Contains more Protein +590.5%
Contains more Fats +1823.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Beef
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +5368%
Contains more Polyunsaturated fat +149.8%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +5368%
Contains more Polyunsaturated fat +149.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Beef
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice Beef Opinion
Net carbs 19.54g 0g Wild rice
Protein 3.99g 27.55g Beef
Fats 0.34g 6.54g Beef
Carbs 21.34g 0g Wild rice
Calories 101kcal 169kcal Beef
Fructose 0.2g Wild rice
Sugar 0.73g 0g Beef
Fiber 1.8g 0g Wild rice
Calcium 3mg 13mg Beef
Iron 0.6mg 3.04mg Beef
Magnesium 32mg 14mg Wild rice
Phosphorus 82mg 259mg Beef
Potassium 101mg 352mg Beef
Sodium 3mg 54mg Wild rice
Zinc 1.34mg 3.7mg Beef
Copper 0.121mg 0.097mg Wild rice
Manganese 0.282mg 0.009mg Wild rice
Selenium 0.8µg 25.4µg Beef
Vitamin A 3IU 6IU Beef
Vitamin A RAE 0µg 2µg Beef
Vitamin E 0.24mg 0.25mg Beef
Vitamin D 0IU 3IU Beef
Vitamin D 0µg 0.1µg Beef
Vitamin B1 0.052mg 0.074mg Beef
Vitamin B2 0.087mg 0.4mg Beef
Vitamin B3 1.287mg 5.76mg Beef
Vitamin B5 0.154mg 0.481mg Beef
Vitamin B6 0.135mg 0.669mg Beef
Folate 26µg 7µg Wild rice
Vitamin B12 0µg 4.21µg Beef
Vitamin K 0.5µg 1.6µg Beef
Tryptophan 0.049mg 0.359mg Beef
Threonine 0.127mg 1.534mg Beef
Isoleucine 0.167mg 1.52mg Beef
Leucine 0.276mg 2.833mg Beef
Lysine 0.17mg 3.178mg Beef
Methionine 0.119mg 0.871mg Beef
Phenylalanine 0.195mg 1.299mg Beef
Valine 0.232mg 1.603mg Beef
Histidine 0.104mg 1.244mg Beef
Cholesterol 0mg 85mg Wild rice
Trans Fat 0.375g Wild rice
Saturated Fat 0.049g 2.595g Wild rice
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 0.05g 2.734g Beef
Polyunsaturated fat 0.213g 0.532g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Wild rice
79%
Beef
Minerals Daily Need Coverage Score
21%
Wild rice
55%
Beef

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.546g)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.