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  6. Steak vs. Wild rice raw

Steak vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on the differences between steak and wild rice raw

  • Steak is higher in vitamin B12 and selenium, yet wild rice raw is higher in copper, phosphorus, magnesium, fiber, folate, and vitamin B3.
  • Steak covers your daily vitamin B12 needs 92% more than wild rice raw.
  • The glycemic index of steak is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Wild rice, raw.

Infographic

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.
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +22.4%
Contains more SeleniumSelenium +1035.7%
Contains more MagnesiumMagnesium +669.6%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +53%
Contains more CopperCopper +516.5%
Contains more PhosphorusPhosphorus +165.6%
Contains less SodiumSodium -87.9%
~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.
Steak
Steak
5
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 B2Vitamin B2 +14.9%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +1483.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Wild rice raw DV% diff.
Vitamin B12 2.2µg 0µg 92%
Manganese 1.329mg 58%
Selenium 31.8µg 2.8µg 53%
Copper 0.085mg 0.524mg 49%
Phosphorus 163mg 433mg 39%
Saturated fat 8.443g 0.156g 38%
Magnesium 23mg 177mg 37%
Fats 19.02g 1.08g 28%
Cholesterol 78mg 0mg 26%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Monounsaturated fat 9.171g 0.159g 23%
Folate 6µg 95µg 22%
Vitamin B5 1.074mg 21%
Protein 24.85g 14.73g 20%
Vitamin B3 5.149mg 6.733mg 10%
Vitamin B6 0.5mg 0.391mg 8%
Iron 2.4mg 1.96mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Potassium 279mg 427mg 4%
Calories 271kcal 357kcal 4%
Vitamin B2 0.301mg 0.262mg 3%
Vitamin B1 0.074mg 0.115mg 3%
Zinc 6.34mg 5.96mg 3%
Sodium 58mg 7mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 1µg 1%
Calcium 12mg 21mg 1%
Vitamin D 6IU 0IU 1%
Polyunsaturated fat 0.896g 0.676g 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin K 1.6µg 1.9µg 0%
Tryptophan 0.278mg 0.179mg 0%
Threonine 1.171mg 0.469mg 0%
Isoleucine 1.157mg 0.618mg 0%
Leucine 2.142mg 1.018mg 0%
Lysine 2.38mg 0.629mg 0%
Methionine 0.672mg 0.438mg 0%
Phenylalanine 0.997mg 0.721mg 0%
Valine 1.242mg 0.858mg 0%
Histidine 0.931mg 0.384mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +68.7%
Contains more FatsFats +1661.1%
Contains more WaterWater +616.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +183.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +5667.9%
Contains more Poly. FatPolyunsaturated fat +32.5%
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.