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  6. Wild rice raw vs. Chuck steak

Wild rice raw vs. Chuck steak — In-Depth Nutrition Comparison

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How are wild rice raw and chuck steak different?

  • Wild rice raw is richer in manganese, copper, magnesium, phosphorus, and fiber, while chuck steak is higher in vitamin B12, selenium, and zinc.
  • Chuck steak covers your daily need for vitamin B12, 126% more than wild rice raw.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than chuck steak (0).

Wild rice, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Wild rice raw vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +704.5%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +31.4%
Contains more CopperCopper +580.5%
Contains more PhosphorusPhosphorus +124.4%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +10975%
Contains more IronIron +25%
Contains more ZincZinc +45.6%
Contains more SeleniumSelenium +882.1%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +37.2%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +1483.3%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +125.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.373mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Manganese 1.329mg 0.012mg 57%
Copper 0.524mg 0.077mg 50%
Selenium 2.8µg 27.5µg 45%
Saturated fat 0.156g 8.66g 39%
Magnesium 177mg 22mg 37%
Phosphorus 433mg 193mg 34%
Fats 1.08g 19.64g 29%
Cholesterol 0mg 87mg 29%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Zinc 5.96mg 8.68mg 25%
Monounsaturated fat 0.159g 9.457g 23%
Folate 95µg 6µg 22%
Protein 14.73g 24.98g 21%
Vitamin B3 6.733mg 4.663mg 13%
Choline 35mg 79mg 8%
Vitamin B5 1.074mg 0.752mg 6%
Iron 1.96mg 2.45mg 6%
Vitamin E 0.82mg 0.1mg 5%
Vitamin B2 0.262mg 0.191mg 5%
Calories 357kcal 277kcal 4%
Vitamin B1 0.115mg 0.066mg 4%
Sodium 7mg 71mg 3%
Potassium 427mg 325mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin A 1µg 7µg 1%
Vitamin B6 0.391mg 0.373mg 1%
Calcium 21mg 16mg 1%
Vitamin D 0IU 5IU 1%
Polyunsaturated fat 0.676g 0.81g 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Vitamin K 1.9µg 1.6µg 0%
Trans fat 1.287g N/A
Tryptophan 0.179mg 0.281mg 0%
Threonine 0.469mg 1.099mg 0%
Isoleucine 0.618mg 1.062mg 0%
Leucine 1.018mg 2.009mg 0%
Lysine 0.629mg 2.184mg 0%
Methionine 0.438mg 0.709mg 0%
Phenylalanine 0.721mg 0.951mg 0%
Valine 0.858mg 1.129mg 0%
Histidine 0.384mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +856.3%
Contains more ProteinProtein +69.6%
Contains more FatsFats +1718.5%
Contains more WaterWater +611.6%

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% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +5847.8%
Contains more Poly. FatPolyunsaturated fat +19.8%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.