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  6. Wild rice raw vs. Flank steak

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

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What are the main differences between wild rice raw and flank steak?

  • Wild rice raw is richer in manganese, copper, magnesium, phosphorus, fiber, and folate, while flank steak is higher in vitamin B12 and selenium.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than flank steak (0).

We used Wild rice, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Wild rice raw vs Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +669.6%
Contains more PotassiumPotassium +26%
Contains more IronIron +12.6%
Contains more CopperCopper +539%
Contains more ZincZinc +21.6%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +14666.7%
Contains more SeleniumSelenium +950%
~equal in Calcium ~20mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B5Vitamin B5 +97.1%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +955.6%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +201.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.363mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Manganese 1.329mg 0.009mg 57%
Copper 0.524mg 0.082mg 49%
Selenium 2.8µg 29.4µg 48%
Magnesium 177mg 23mg 37%
Phosphorus 433mg 210mg 32%
Protein 14.73g 27.66g 26%
Cholesterol 0mg 79mg 26%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Folate 95µg 9µg 22%
Saturated fat 0.156g 3.395g 15%
Vitamin B6 0.391mg 0.579mg 14%
Choline 35mg 105.4mg 13%
Vitamin B5 1.074mg 0.545mg 11%
Fats 1.08g 8.23g 11%
Vitamin B2 0.262mg 0.133mg 10%
Zinc 5.96mg 4.9mg 10%
Monounsaturated fat 0.159g 3.317g 8%
Calories 357kcal 192kcal 8%
Vitamin B3 6.733mg 7.363mg 4%
Vitamin B1 0.115mg 0.075mg 3%
Vitamin E 0.82mg 0.38mg 3%
Iron 1.96mg 1.74mg 3%
Potassium 427mg 339mg 3%
Polyunsaturated fat 0.676g 0.322g 2%
Sodium 7mg 56mg 2%
Net carbs 68.7g 0g N/A
Calcium 21mg 20mg 0%
Sugar 2.5g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 1.9µg 1.4µg 0%
Tryptophan 0.179mg 0.182mg 0%
Threonine 0.469mg 1.105mg 0%
Isoleucine 0.618mg 1.259mg 0%
Leucine 1.018mg 2.201mg 0%
Lysine 0.629mg 2.338mg 0%
Methionine 0.438mg 0.72mg 0%
Phenylalanine 0.721mg 1.093mg 0%
Valine 0.858mg 1.372mg 0%
Histidine 0.384mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2650%
Contains more ProteinProtein +87.8%
Contains more FatsFats +662%
Contains more WaterWater +726.9%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Poly. FatPolyunsaturated fat +109.9%
Contains more Mono. FatMonounsaturated fat +1986.2%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.