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  6. Wild rice raw vs. Ground beef

Wild rice raw vs. Ground beef — In-Depth Nutrition Comparison

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Summary of differences between wild rice raw and ground beef

  • Wild rice raw has more manganese, copper, phosphorus, magnesium, fiber, and folate; however, ground beef is higher in vitamin B12 and selenium.
  • Ground beef covers your daily need for vitamin B12, 104% more than wild rice raw.
  • Wild rice raw has less saturated fat.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Wild rice, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Wild rice raw vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +941.2%
Contains more PotassiumPotassium +77.2%
Contains more CopperCopper +563.3%
Contains more PhosphorusPhosphorus +160.8%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +14666.7%
Contains more CalciumCalcium +57.1%
Contains more IronIron +15.8%
Contains more SeleniumSelenium +582.1%
~equal in Zinc ~5.84mg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B1Vitamin B1 +125.5%
Contains more Vitamin B2Vitamin B2 +53.2%
Contains more Vitamin B3Vitamin B3 +67.2%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more FolateFolate +1257.1%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.6%
Contains more CholineCholine +109.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Manganese 1.329mg 0.009mg 57%
Copper 0.524mg 0.079mg 49%
Phosphorus 433mg 166mg 38%
Magnesium 177mg 17mg 38%
Selenium 2.8µg 19.1µg 30%
Cholesterol 0mg 88mg 29%
Saturated fat 0.156g 6.073g 27%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Folate 95µg 7µg 22%
Fats 1.08g 15.37g 22%
Monounsaturated fat 0.159g 7.322g 18%
Protein 14.73g 23.87g 18%
Vitamin B3 6.733mg 4.026mg 17%
Vitamin B5 1.074mg 0.512mg 11%
Choline 35mg 73.2mg 7%
Vitamin B2 0.262mg 0.171mg 7%
Vitamin B6 0.391mg 0.311mg 6%
Calories 357kcal 241kcal 6%
Vitamin E 0.82mg 0.12mg 5%
Vitamin B1 0.115mg 0.051mg 5%
Potassium 427mg 241mg 5%
Iron 1.96mg 2.27mg 4%
Sodium 7mg 73mg 3%
Polyunsaturated fat 0.676g 0.408g 2%
Calcium 21mg 33mg 1%
Zinc 5.96mg 5.84mg 1%
Vitamin K 1.9µg 2.9µg 1%
Net carbs 68.7g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.5g 0g N/A
Vitamin A 1µg 3µg 0%
Trans fat 1.173g N/A
Tryptophan 0.179mg 0.121mg 0%
Threonine 0.469mg 0.923mg 0%
Isoleucine 0.618mg 1.055mg 0%
Leucine 1.018mg 1.861mg 0%
Lysine 0.629mg 1.976mg 0%
Methionine 0.438mg 0.614mg 0%
Phenylalanine 0.721mg 0.931mg 0%
Valine 0.858mg 1.172mg 0%
Histidine 0.384mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +62.1%
Contains more FatsFats +1323.1%
Contains more WaterWater +652.2%
Contains more OtherOther +56.2%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Poly. FatPolyunsaturated fat +65.7%
Contains more Mono. FatMonounsaturated fat +4505%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.