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  6. Wild rice raw vs. Steak

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

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A recap on differences between Wild rice raw and Steak

  • Wild rice raw is higher in Copper, Phosphorus, Magnesium, Fiber, Folate, and Vitamin B3, yet Steak is higher in Vitamin B12, and Selenium.
  • Steak covers your daily Vitamin B12 needs 92% more than Wild rice raw.
  • The amount of Saturated Fat in Wild rice raw is lower.

Food varieties used in this article are Wild rice, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Wild rice raw vs 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.
Wild rice raw
Wild rice raw
7
:
3
Steak
Steak
Contains more Calcium +75%
Contains more Magnesium +669.6%
Contains more Phosphorus +165.6%
Contains more Potassium +53%
Contains less Sodium -87.9%
Contains more Copper +516.5%
Contains more Iron +22.4%
Contains more Selenium +1035.7%
Equal in Zinc - 6.34
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +75%
Contains more Magnesium +669.6%
Contains more Phosphorus +165.6%
Contains more Potassium +53%
Contains less Sodium -87.9%
Contains more Copper +516.5%
Contains more Iron +22.4%
Contains more Selenium +1035.7%
Equal in Zinc - 6.34

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.
Wild rice raw
Wild rice raw
6
:
5
Steak
Steak
Contains more Vitamin B1 +55.4%
Contains more Vitamin B3 +30.8%
Contains more Folate +1483.3%
Contains more Vitamin K +18.8%
Contains more Vitamin A +31.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B6 +27.9%
Contains more Vitamin B12 +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B3 +30.8%
Contains more Folate +1483.3%
Contains more Vitamin K +18.8%
Contains more Vitamin A +31.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B6 +27.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Steak
Steak
Contains more Carbs +∞%
Contains more Other +183.3%
Contains more Protein +68.7%
Contains more Fats +1661.1%
Contains more Water +616.4%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Other +183.3%
Contains more Protein +68.7%
Contains more Fats +1661.1%
Contains more Water +616.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Steak
Steak
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +5667.9%
Contains more Polyunsaturated fat +32.5%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +5667.9%
Contains more Polyunsaturated fat +32.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Steak Opinion
Net carbs 68.7g 0g Wild rice raw
Protein 14.73g 24.85g Steak
Fats 1.08g 19.02g Steak
Carbs 74.9g 0g Wild rice raw
Calories 357kcal 271kcal Wild rice raw
Sugar 2.5g 0g Steak
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 12mg Wild rice raw
Iron 1.96mg 2.4mg Steak
Magnesium 177mg 23mg Wild rice raw
Phosphorus 433mg 163mg Wild rice raw
Potassium 427mg 279mg Wild rice raw
Sodium 7mg 58mg Wild rice raw
Zinc 5.96mg 6.34mg Steak
Copper 0.524mg 0.085mg Wild rice raw
Manganese 1.329mg Wild rice raw
Selenium 2.8µg 31.8µg Steak
Vitamin A 19IU 25IU Steak
Vitamin A RAE 1µg 7µg Steak
Vitamin E 0.82mg Wild rice raw
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin B1 0.115mg 0.074mg Wild rice raw
Vitamin B2 0.262mg 0.301mg Steak
Vitamin B3 6.733mg 5.149mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.391mg 0.5mg Steak
Folate 95µg 6µg Wild rice raw
Vitamin B12 0µg 2.2µg Steak
Vitamin K 1.9µg 1.6µg Wild rice raw
Tryptophan 0.179mg 0.278mg Steak
Threonine 0.469mg 1.171mg Steak
Isoleucine 0.618mg 1.157mg Steak
Leucine 1.018mg 2.142mg Steak
Lysine 0.629mg 2.38mg Steak
Methionine 0.438mg 0.672mg Steak
Phenylalanine 0.721mg 0.997mg Steak
Valine 0.858mg 1.242mg Steak
Histidine 0.384mg 0.931mg Steak
Cholesterol 0mg 78mg Wild rice raw
Saturated Fat 0.156g 8.443g Wild rice raw
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 0.159g 9.171g Steak
Polyunsaturated fat 0.676g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Wild rice raw
49%
Steak
Minerals Daily Need Coverage Score
96%
Wild rice raw
59%
Steak

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 8.287g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 57)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.