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  6. Chuck steak vs. Wild rice raw

Chuck steak vs. Wild rice raw — In-Depth Nutrition Comparison

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How are chuck steak and wild rice raw different?

  • Chuck steak is richer in vitamin B12, selenium, and zinc, while wild rice raw is higher in manganese, copper, magnesium, phosphorus, and fiber.
  • Chuck steak covers your daily need for vitamin B12, 126% more than wild rice raw.
  • Wild rice raw has a higher glycemic index (57) than chuck steak (0).

Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Wild rice, raw types were used in this article.

Infographic

Chuck steak vs Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +25%
Contains more ZincZinc +45.6%
Contains more SeleniumSelenium +882.1%
Contains more MagnesiumMagnesium +704.5%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +31.4%
Contains more CopperCopper +580.5%
Contains more PhosphorusPhosphorus +124.4%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +10975%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +125.7%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +37.2%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +1483.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.391mg

All nutrients comparison - raw data values

Nutrient Chuck steak Wild rice raw DV% diff.
Vitamin B12 3.03µg 0µg 126%
Manganese 0.012mg 1.329mg 57%
Copper 0.077mg 0.524mg 50%
Selenium 27.5µg 2.8µg 45%
Saturated fat 8.66g 0.156g 39%
Magnesium 22mg 177mg 37%
Phosphorus 193mg 433mg 34%
Fats 19.64g 1.08g 29%
Cholesterol 87mg 0mg 29%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Zinc 8.68mg 5.96mg 25%
Monounsaturated fat 9.457g 0.159g 23%
Folate 6µg 95µg 22%
Protein 24.98g 14.73g 21%
Vitamin B3 4.663mg 6.733mg 13%
Choline 79mg 35mg 8%
Vitamin B5 0.752mg 1.074mg 6%
Iron 2.45mg 1.96mg 6%
Vitamin E 0.1mg 0.82mg 5%
Vitamin B2 0.191mg 0.262mg 5%
Calories 277kcal 357kcal 4%
Vitamin B1 0.066mg 0.115mg 4%
Sodium 71mg 7mg 3%
Potassium 325mg 427mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 1µg 1%
Vitamin B6 0.373mg 0.391mg 1%
Calcium 16mg 21mg 1%
Vitamin D 5IU 0IU 1%
Polyunsaturated fat 0.81g 0.676g 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin K 1.6µg 1.9µg 0%
Trans fat 1.287g N/A
Tryptophan 0.281mg 0.179mg 0%
Threonine 1.099mg 0.469mg 0%
Isoleucine 1.062mg 0.618mg 0%
Leucine 2.009mg 1.018mg 0%
Lysine 2.184mg 0.629mg 0%
Methionine 0.709mg 0.438mg 0%
Phenylalanine 0.951mg 0.721mg 0%
Valine 1.129mg 0.858mg 0%
Histidine 0.809mg 0.384mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +69.6%
Contains more FatsFats +1718.5%
Contains more WaterWater +611.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +856.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +5847.8%
Contains more Poly. FatPolyunsaturated fat +19.8%
Contains less Sat. FatSaturated fat -98.2%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.