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  6. Ground beef vs. Wild rice raw

Ground beef vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between ground beef and wild rice raw

  • Ground beef has more vitamin B12 and selenium; however, wild rice raw is higher in manganese, copper, phosphorus, magnesium, fiber, and folate.
  • Ground beef covers your daily need for vitamin B12, 104% more than wild rice raw.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Wild rice, raw.

Infographic

Ground beef vs Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 CalciumCalcium +57.1%
Contains more IronIron +15.8%
Contains more SeleniumSelenium +582.1%
Contains more MagnesiumMagnesium +941.2%
Contains more PotassiumPotassium +77.2%
Contains more CopperCopper +563.3%
Contains more PhosphorusPhosphorus +160.8%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +14666.7%
~equal in Zinc ~5.96mg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.6%
Contains more CholineCholine +109.1%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B1Vitamin B1 +125.5%
Contains more Vitamin B2Vitamin B2 +53.2%
Contains more Vitamin B3Vitamin B3 +67.2%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more FolateFolate +1257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Wild rice raw DV% diff.
Vitamin B12 2.49µg 0µg 104%
Manganese 0.009mg 1.329mg 57%
Copper 0.079mg 0.524mg 49%
Phosphorus 166mg 433mg 38%
Magnesium 17mg 177mg 38%
Selenium 19.1µg 2.8µg 30%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.156g 27%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Folate 7µg 95µg 22%
Fats 15.37g 1.08g 22%
Monounsaturated fat 7.322g 0.159g 18%
Protein 23.87g 14.73g 18%
Vitamin B3 4.026mg 6.733mg 17%
Vitamin B5 0.512mg 1.074mg 11%
Choline 73.2mg 35mg 7%
Vitamin B2 0.171mg 0.262mg 7%
Vitamin B6 0.311mg 0.391mg 6%
Calories 241kcal 357kcal 6%
Vitamin E 0.12mg 0.82mg 5%
Vitamin B1 0.051mg 0.115mg 5%
Potassium 241mg 427mg 5%
Iron 2.27mg 1.96mg 4%
Sodium 73mg 7mg 3%
Polyunsaturated fat 0.408g 0.676g 2%
Calcium 33mg 21mg 1%
Zinc 5.84mg 5.96mg 1%
Vitamin K 2.9µg 1.9µg 1%
Net carbs 0g 68.7g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 2.5g N/A
Vitamin A 3µg 1µg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.179mg 0%
Threonine 0.923mg 0.469mg 0%
Isoleucine 1.055mg 0.618mg 0%
Leucine 1.861mg 1.018mg 0%
Lysine 1.976mg 0.629mg 0%
Methionine 0.614mg 0.438mg 0%
Phenylalanine 0.931mg 0.721mg 0%
Valine 1.172mg 0.858mg 0%
Histidine 0.775mg 0.384mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +62.1%
Contains more FatsFats +1323.1%
Contains more WaterWater +652.2%
Contains more OtherOther +56.2%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +4505%
Contains less Sat. FatSaturated fat -97.4%
Contains more Poly. FatPolyunsaturated fat +65.7%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.