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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, and carbs, while beef broiled is higher in vitamin B12, selenium, and protein.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 2.4% 12% 41% 101% 39% 88% 330% 3% 6.8%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.382mg

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%
Protein 14.73g 25.93g 22%
Fats 1.08g 15.41g 22%
Folate 95µg 9µg 22%
Monounsaturated fat 0.159g 6.668g 16%
Choline 35mg 82.4mg 9%
Iron 1.96mg 2.6mg 8%
Vitamin B3 6.733mg 5.378mg 8%
Vitamin B5 1.074mg 0.658mg 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%
Potassium 427mg 318mg 3%
Zinc 5.96mg 6.31mg 3%
Sodium 7mg 72mg 3%
Omega-3 (ALA) 0.044g 3%
Vitamin B6 0.391mg 0.382mg 1%
Vitamin K 1.9µg 1.2µg 1%
Polyunsaturated fat 0.676g 0.484g 1%
Protein per 100 calories 4.1g 10g N/A
Calories per 10 g protein 242kcal 96kcal N/A
Weight per 100 calories 28g 40g N/A
Unsaturated / Saturated Fat ratio 5.4 1.2 N/A
Net carbs 68.7g 0g N/A
Vitamin D* 0 IU 2 IU 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 (DPA) 0g 0.016g N/A
Omega-6 (Gamma-linolenic acid) 0.012g N/A

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 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%

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.