Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Beefsteak raw

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

Compare

Important differences between wild rice raw and beefsteak raw

  • Wild rice raw has more copper, magnesium, phosphorus, fiber, folate, and vitamin B3; however, beefsteak raw has more vitamin B12, selenium, and vitamin B6.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Wild rice raw has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Wild rice, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Wild rice raw vs Beefsteak 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.
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +13.9%
Contains more CopperCopper +563.3%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +96.8%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +896.4%
~equal in Iron ~2mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +3066.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Manganese 1.329mg 58%
Copper 0.524mg 0.079mg 49%
Selenium 2.8µg 27.9µg 46%
Magnesium 177mg 25mg 36%
Phosphorus 433mg 220mg 30%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Folate 95µg 3µg 23%
Cholesterol 0mg 67mg 22%
Vitamin B5 1.074mg 21%
Protein 14.73g 21.38g 13%
Vitamin B6 0.391mg 0.543mg 12%
Vitamin B3 6.733mg 5.048mg 11%
Calories 357kcal 134kcal 11%
Saturated fat 0.156g 1.875g 8%
Fats 1.08g 5.36g 7%
Choline 35mg 6%
Vitamin B2 0.262mg 0.182mg 6%
Zinc 5.96mg 5.3mg 6%
Monounsaturated fat 0.159g 2.354g 5%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 0.189g 3%
Vitamin B1 0.115mg 0.075mg 3%
Potassium 427mg 375mg 2%
Sodium 7mg 55mg 2%
Calcium 21mg 5mg 2%
Vitamin D 0µg 0.1µg 1%
Iron 1.96mg 2mg 1%
Net carbs 68.7g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.5g 0g N/A
Vitamin A 1µg 2µg 0%
Vitamin K 1.9µg 1.5µg 0%
Trans fat 0.253g N/A
Tryptophan 0.179mg 0.262mg 0%
Threonine 0.469mg 1.099mg 0%
Isoleucine 0.618mg 1.09mg 0%
Leucine 1.018mg 2.011mg 0%
Lysine 0.629mg 2.247mg 0%
Methionine 0.438mg 0.621mg 0%
Phenylalanine 0.721mg 0.931mg 0%
Valine 0.858mg 1.152mg 0%
Histidine 0.384mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +363.6%
Contains more ProteinProtein +45.1%
Contains more FatsFats +396.3%
Contains more WaterWater +839.8%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Poly. FatPolyunsaturated fat +257.7%
Contains more Mono. FatMonounsaturated fat +1380.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.