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  6. Wild rice raw vs. Beef tenderloin

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

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What are the differences between wild rice raw and beef tenderloin?

  • Wild rice raw is higher in manganese, copper, magnesium, phosphorus, fiber, and vitamin B3; however, beef tenderloin is richer in vitamin B12 and selenium.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Wild rice raw has less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than wild rice raw (57).

We used Wild rice, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.

Infographic

Wild rice raw vs Beef tenderloin 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 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +704.5%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +29%
Contains more CopperCopper +326%
Contains more ZincZinc +47.9%
Contains more PhosphorusPhosphorus +113.3%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +9392.9%
Contains more IronIron +58.7%
Contains more SeleniumSelenium +717.9%

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B3Vitamin B3 +124.4%
Contains more Vitamin B5Vitamin B5 +329.6%
Contains more Vitamin B6Vitamin B6 +56.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1087.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +160%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.26mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Manganese 1.329mg 0.014mg 57%
Copper 0.524mg 0.123mg 45%
Saturated fat 0.156g 9.72g 43%
Magnesium 177mg 22mg 37%
Selenium 2.8µg 22.9µg 37%
Fats 1.08g 24.6g 36%
Phosphorus 433mg 203mg 33%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.159g 10.27g 25%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Vitamin B3 6.733mg 3mg 23%
Folate 95µg 8µg 22%
Zinc 5.96mg 4.03mg 18%
Protein 14.73g 23.9g 18%
Vitamin B5 1.074mg 0.25mg 16%
Iron 1.96mg 3.11mg 14%
Vitamin B6 0.391mg 0.25mg 11%
Choline 35mg 91mg 10%
Vitamin E 0.82mg 5%
Potassium 427mg 331mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.676g 1g 2%
Calories 357kcal 324kcal 2%
Vitamin B1 0.115mg 0.09mg 2%
Sodium 7mg 57mg 2%
Calcium 21mg 9mg 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.262mg 0.26mg 0%
Tryptophan 0.179mg 0.268mg 0%
Threonine 0.469mg 1.044mg 0%
Isoleucine 0.618mg 1.075mg 0%
Leucine 1.018mg 1.889mg 0%
Lysine 0.629mg 1.989mg 0%
Methionine 0.438mg 0.612mg 0%
Phenylalanine 0.721mg 0.933mg 0%
Valine 0.858mg 1.163mg 0%
Histidine 0.384mg 0.818mg 0%

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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +62.3%
Contains more FatsFats +2177.8%
Contains more WaterWater +523.3%
Contains more OtherOther +104.6%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +6359.1%
Contains more Poly. FatPolyunsaturated fat +47.9%

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.