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Beef vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between Beef and Wild rice?

  • 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.

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

Infographic

Beef vs Wild rice infographic
Infographic link

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

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.
Beef
10
:
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%
Contains more Folate +271.4%
Equal in Vitamin E - 0.24
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%
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%
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%
Contains more Folate +271.4%
Equal in Vitamin E - 0.24

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Wild rice
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 Beef Wild rice Opinion
Net carbs 0g 19.54g Wild rice
Protein 27.55g 3.99g Beef
Fats 6.54g 0.34g Beef
Carbs 0g 21.34g Wild rice
Calories 169kcal 101kcal Beef
Fructose 0.2g Wild rice
Sugar 0g 0.73g Beef
Fiber 0g 1.8g Wild rice
Calcium 13mg 3mg Beef
Iron 3.04mg 0.6mg Beef
Magnesium 14mg 32mg Wild rice
Phosphorus 259mg 82mg Beef
Potassium 352mg 101mg Beef
Sodium 54mg 3mg Wild rice
Zinc 3.7mg 1.34mg Beef
Copper 0.097mg 0.121mg Wild rice
Manganese 0.009mg 0.282mg Wild rice
Selenium 25.4µg 0.8µg Beef
Vitamin A 6IU 3IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg 0.24mg Beef
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin B1 0.074mg 0.052mg Beef
Vitamin B2 0.4mg 0.087mg Beef
Vitamin B3 5.76mg 1.287mg Beef
Vitamin B5 0.481mg 0.154mg Beef
Vitamin B6 0.669mg 0.135mg Beef
Folate 7µg 26µg Wild rice
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg 0.5µg Beef
Tryptophan 0.359mg 0.049mg Beef
Threonine 1.534mg 0.127mg Beef
Isoleucine 1.52mg 0.167mg Beef
Leucine 2.833mg 0.276mg Beef
Lysine 3.178mg 0.17mg Beef
Methionine 0.871mg 0.119mg Beef
Phenylalanine 1.299mg 0.195mg Beef
Valine 1.603mg 0.232mg Beef
Histidine 1.244mg 0.104mg Beef
Cholesterol 85mg 0mg Wild rice
Trans Fat 0.375g Wild rice
Saturated Fat 2.595g 0.049g Wild rice
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 0.05g Beef
Polyunsaturated fat 0.532g 0.213g 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
Beef Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
79%
Beef
10%
Wild rice
Minerals Daily Need Coverage Score
55%
Beef
21%
Wild rice

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