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  6. Rib eye steak vs. Wild rice raw

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

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A recap on differences between Rib eye steak and Wild rice raw

  • Rib eye steak is higher in Vitamin B12, and Selenium, yet Wild rice raw is higher in Manganese, Copper, Phosphorus, Magnesium, Fiber, and Folate.
  • Rib eye steak covers your daily Vitamin B12 needs 88% more than Wild rice raw.

Food varieties used in this article are Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Wild rice, raw.

Infographic

Rib eye 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.
Rib eye steak
Rib eye steak
2
:
8
Wild rice raw
Wild rice raw
Contains more Iron +14.3%
Contains more Selenium +960.7%
Contains more Calcium +90.9%
Contains more Magnesium +704.5%
Contains more Phosphorus +184.9%
Contains more Potassium +64.2%
Contains less Sodium -87%
Contains more Copper +555%
Contains more Manganese +1561.3%
Equal in Zinc - 5.96
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Iron +14.3%
Contains more Selenium +960.7%
Contains more Calcium +90.9%
Contains more Magnesium +704.5%
Contains more Phosphorus +184.9%
Contains more Potassium +64.2%
Contains less Sodium -87%
Contains more Copper +555%
Contains more Manganese +1561.3%
Equal in Zinc - 5.96

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.
Rib eye steak
Rib eye steak
5
:
6
Wild rice raw
Wild rice raw
Contains more Vitamin A +31.6%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +22%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +720%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +37.2%
Contains more Vitamin B5 +100.4%
Contains more Folate +1483.3%
Contains more Vitamin K +18.8%
Equal in Vitamin B2 - 0.262
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +31.6%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +22%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +720%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +37.2%
Contains more Vitamin B5 +100.4%
Contains more Folate +1483.3%
Contains more Vitamin K +18.8%
Equal in Vitamin B2 - 0.262

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rib eye steak
Rib eye steak
3
:
2
Wild rice raw
Wild rice raw
Contains more Protein +60.8%
Contains more Fats +1919.4%
Contains more Water +602.2%
Contains more Carbs +∞%
Contains more Other +15200%
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Wild rice raw
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 Protein +60.8%
Contains more Fats +1919.4%
Contains more Water +602.2%
Contains more Carbs +∞%
Contains more Other +15200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rib eye steak
Rib eye steak
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +6515.7%
Contains more Polyunsaturated fat +51.9%
Contains less Saturated Fat -98.4%
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +6515.7%
Contains more Polyunsaturated fat +51.9%
Contains less Saturated Fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Wild rice raw Opinion
Net carbs 0g 68.7g Wild rice raw
Protein 23.69g 14.73g Rib eye steak
Fats 21.81g 1.08g Rib eye steak
Carbs 0g 74.9g Wild rice raw
Calories 291kcal 357kcal Wild rice raw
Sugar 0g 2.5g Rib eye steak
Fiber 0g 6.2g Wild rice raw
Calcium 11mg 21mg Wild rice raw
Iron 2.24mg 1.96mg Rib eye steak
Magnesium 22mg 177mg Wild rice raw
Phosphorus 152mg 433mg Wild rice raw
Potassium 260mg 427mg Wild rice raw
Sodium 54mg 7mg Wild rice raw
Zinc 5.91mg 5.96mg Wild rice raw
Copper 0.08mg 0.524mg Wild rice raw
Manganese 0.08mg 1.329mg Wild rice raw
Selenium 29.7µg 2.8µg Rib eye steak
Vitamin A 25IU 19IU Rib eye steak
Vitamin A RAE 8µg 1µg Rib eye steak
Vitamin E 0.1mg 0.82mg Wild rice raw
Vitamin D 7IU 0IU Rib eye steak
Vitamin D 0.2µg 0µg Rib eye steak
Vitamin B1 0.071mg 0.115mg Wild rice raw
Vitamin B2 0.287mg 0.262mg Rib eye steak
Vitamin B3 4.908mg 6.733mg Wild rice raw
Vitamin B5 0.536mg 1.074mg Wild rice raw
Vitamin B6 0.477mg 0.391mg Rib eye steak
Folate 6µg 95µg Wild rice raw
Vitamin B12 2.1µg 0µg Rib eye steak
Vitamin K 1.6µg 1.9µg Wild rice raw
Tryptophan 0.265mg 0.179mg Rib eye steak
Threonine 1.116mg 0.469mg Rib eye steak
Isoleucine 1.103mg 0.618mg Rib eye steak
Leucine 2.041mg 1.018mg Rib eye steak
Lysine 2.269mg 0.629mg Rib eye steak
Methionine 0.641mg 0.438mg Rib eye steak
Phenylalanine 0.95mg 0.721mg Rib eye steak
Valine 1.184mg 0.858mg Rib eye steak
Histidine 0.888mg 0.384mg Rib eye steak
Cholesterol 80mg 0mg Wild rice raw
Trans Fat 1.478g Wild rice raw
Saturated Fat 9.684g 0.156g Wild rice raw
Omega-3 - DHA 0.001g 0g Rib eye steak
Omega-3 - EPA 0.001g 0g Rib eye steak
Omega-3 - DPA 0.014g 0g Rib eye steak
Monounsaturated Fat 10.519g 0.159g Rib eye steak
Polyunsaturated fat 1.027g 0.676g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Rib eye steak
39%
Wild rice raw
Minerals Daily Need Coverage Score
56%
Rib eye steak
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 9.528g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.