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  6. Wild rice raw vs. Rib eye steak

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

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A recap on differences between wild rice raw and rib eye steak

  • Wild rice raw is higher in manganese, copper, phosphorus, magnesium, fiber, and folate, yet rib eye steak is higher in vitamin B12 and selenium.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than wild rice raw.
  • The amount of saturated fat in wild rice raw is lower.
  • The glycemic index of rib eye steak is lower.

Food varieties used in this article are Wild rice, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Wild rice raw vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +704.5%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +64.2%
Contains more CopperCopper +555%
Contains more PhosphorusPhosphorus +184.9%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +1561.3%
Contains more IronIron +14.3%
Contains more SeleniumSelenium +960.7%
~equal in Zinc ~5.91mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B3Vitamin B3 +37.2%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +1483.3%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +22%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +39.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.287mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Manganese 1.329mg 0.08mg 54%
Selenium 2.8µg 29.7µg 49%
Copper 0.524mg 0.08mg 49%
Saturated fat 0.156g 9.684g 43%
Phosphorus 433mg 152mg 40%
Magnesium 177mg 22mg 37%
Fats 1.08g 21.81g 32%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.159g 10.519g 26%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Folate 95µg 6µg 22%
Protein 14.73g 23.69g 18%
Vitamin B3 6.733mg 4.908mg 11%
Vitamin B5 1.074mg 0.536mg 11%
Vitamin B6 0.391mg 0.477mg 7%
Potassium 427mg 260mg 5%
Vitamin E 0.82mg 0.1mg 5%
Vitamin B1 0.115mg 0.071mg 4%
Iron 1.96mg 2.24mg 4%
Choline 35mg 48.8mg 3%
Calories 357kcal 291kcal 3%
Vitamin B2 0.262mg 0.287mg 2%
Sodium 7mg 54mg 2%
Polyunsaturated fat 0.676g 1.027g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 1µg 8µg 1%
Calcium 21mg 11mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Zinc 5.96mg 5.91mg 0%
Vitamin K 1.9µg 1.6µg 0%
Trans fat 1.478g N/A
Tryptophan 0.179mg 0.265mg 0%
Threonine 0.469mg 1.116mg 0%
Isoleucine 0.618mg 1.103mg 0%
Leucine 1.018mg 2.041mg 0%
Lysine 0.629mg 2.269mg 0%
Methionine 0.438mg 0.641mg 0%
Phenylalanine 0.721mg 0.95mg 0%
Valine 0.858mg 1.184mg 0%
Histidine 0.384mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +15200%
Contains more ProteinProtein +60.8%
Contains more FatsFats +1919.4%
Contains more WaterWater +602.2%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +6515.7%
Contains more Poly. FatPolyunsaturated fat +51.9%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.