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  6. Flank steak vs. Wild rice raw

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

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What are the main differences between flank steak and wild rice raw?

  • Flank steak is richer in vitamin B12 and selenium, while wild rice raw is higher in manganese, copper, magnesium, phosphorus, fiber, and folate.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Wild rice raw has a higher glycemic index (57) than flank steak (0).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Wild rice, raw types in this comparison.

Infographic

Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 SeleniumSelenium +950%
Contains more MagnesiumMagnesium +669.6%
Contains more PotassiumPotassium +26%
Contains more IronIron +12.6%
Contains more CopperCopper +539%
Contains more ZincZinc +21.6%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +14666.7%
~equal in Calcium ~21mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 B6Vitamin B6 +48.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +201.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B5Vitamin B5 +97.1%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +955.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg

All nutrients comparison - raw data values

Nutrient Flank steak Wild rice raw DV% diff.
Vitamin B12 1.63µg 0µg 68%
Manganese 0.009mg 1.329mg 57%
Copper 0.082mg 0.524mg 49%
Selenium 29.4µg 2.8µg 48%
Magnesium 23mg 177mg 37%
Phosphorus 210mg 433mg 32%
Protein 27.66g 14.73g 26%
Cholesterol 79mg 0mg 26%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Folate 9µg 95µg 22%
Saturated fat 3.395g 0.156g 15%
Vitamin B6 0.579mg 0.391mg 14%
Choline 105.4mg 35mg 13%
Vitamin B5 0.545mg 1.074mg 11%
Fats 8.23g 1.08g 11%
Vitamin B2 0.133mg 0.262mg 10%
Zinc 4.9mg 5.96mg 10%
Monounsaturated fat 3.317g 0.159g 8%
Calories 192kcal 357kcal 8%
Vitamin B3 7.363mg 6.733mg 4%
Vitamin B1 0.075mg 0.115mg 3%
Vitamin E 0.38mg 0.82mg 3%
Iron 1.74mg 1.96mg 3%
Potassium 339mg 427mg 3%
Polyunsaturated fat 0.322g 0.676g 2%
Sodium 56mg 7mg 2%
Net carbs 0g 68.7g N/A
Calcium 20mg 21mg 0%
Sugar 0g 2.5g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 1.4µg 1.9µg 0%
Tryptophan 0.182mg 0.179mg 0%
Threonine 1.105mg 0.469mg 0%
Isoleucine 1.259mg 0.618mg 0%
Leucine 2.201mg 1.018mg 0%
Lysine 2.338mg 0.629mg 0%
Methionine 0.72mg 0.438mg 0%
Phenylalanine 1.093mg 0.721mg 0%
Valine 1.372mg 0.858mg 0%
Histidine 0.883mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +87.8%
Contains more FatsFats +662%
Contains more WaterWater +726.9%
Contains more CarbsCarbs +∞%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +1986.2%
Contains less Sat. FatSaturated fat -95.4%
Contains more Poly. FatPolyunsaturated fat +109.9%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.