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  6. Wild rice raw vs. Beef broiled

Wild rice raw vs. Beef broiled — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and beef broiled?

  • Wild rice raw is richer in manganese, copper, magnesium, phosphorus, fiber, and folate, while beef broiled is higher in vitamin B12 and selenium.
  • Beef broiled's daily need coverage for vitamin B12 is 110% higher.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than beef broiled (0).

We used Wild rice, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types in this comparison.

Infographic

Wild rice raw vs Beef broiled 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +34.3%
Contains more CopperCopper +516.5%
Contains more PhosphorusPhosphorus +118.7%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +10975%
Contains more IronIron +32.7%
Contains more SeleniumSelenium +667.9%
~equal in Zinc ~6.31mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +48.9%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin KVitamin K +58.3%
Contains more FolateFolate +955.6%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +135.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.382mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +125%
Contains more ProteinProtein +76%
Contains more FatsFats +1326.9%
Contains more WaterWater +647.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Poly. FatPolyunsaturated fat +39.7%
Contains more Mono. FatMonounsaturated fat +4093.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Manganese 1.329mg 0.012mg 57%
Copper 0.524mg 0.085mg 49%
Magnesium 177mg 21mg 37%
Phosphorus 433mg 198mg 34%
Selenium 2.8µg 21.5µg 34%
Cholesterol 0mg 88mg 29%
Saturated fat 0.156g 5.895g 26%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Fats 1.08g 15.41g 22%
Folate 95µg 9µg 22%
Protein 14.73g 25.93g 22%
Monounsaturated fat 0.159g 6.668g 16%
Choline 35mg 82.4mg 9%
Vitamin B5 1.074mg 0.658mg 8%
Vitamin B3 6.733mg 5.378mg 8%
Iron 1.96mg 2.6mg 8%
Vitamin B2 0.262mg 0.176mg 7%
Vitamin B1 0.115mg 0.046mg 6%
Calories 357kcal 250kcal 5%
Vitamin E 0.82mg 0.12mg 5%
Sodium 7mg 72mg 3%
Zinc 5.96mg 6.31mg 3%
Potassium 427mg 318mg 3%
Vitamin B6 0.391mg 0.382mg 1%
Vitamin K 1.9µg 1.2µg 1%
Polyunsaturated fat 0.676g 0.484g 1%
Net carbs 68.7g 0g N/A
Vitamin D 0IU 2IU 0%
Calcium 21mg 18mg 0%
Sugar 2.5g 0g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0.572g N/A
Tryptophan 0.179mg 0.094mg 0%
Threonine 0.469mg 0.72mg 0%
Isoleucine 0.618mg 0.822mg 0%
Leucine 1.018mg 1.45mg 0%
Lysine 0.629mg 1.54mg 0%
Methionine 0.438mg 0.478mg 0%
Phenylalanine 0.721mg 0.725mg 0%
Valine 0.858mg 0.914mg 0%
Histidine 0.384mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Beef broiled
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Wild rice raw
51%
Beef broiled
Minerals Daily Need Coverage Score
96%
Wild rice raw
56%
Beef broiled

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 5.739g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 57)
Which food is richer in minerals?
?
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.