Beef vs. Wild Rice
Nutrition comparison of Cooked Beef and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and wild rice:
- Both beef and wild rice are high in calories.
- Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, wild rice contains more folate.
- Beef has signficantly less carbohydrates than wild rice.
- Beef has signficantly more calcium than wild rice.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Wild rice has signficantly more dietary fiber than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and wild rice are high in calories. Beef has 174% more calories than wild rice - beef has 277 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to wild rice per calorie. Beef has a macronutrient ratio of 38:0:62 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Wild Rice | |
|---|---|---|
| Protein | 38% | 15% |
| Carbohydrates | ~ | 82% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Wild rice has signficantly more dietary fiber than beef - wild rice has 1.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Wild rice and beef contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 536% more protein than wild rice - beef has 25.4g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Beef is high in saturated fat and wild rice has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
trans fat
Wild rice has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and wild rice does not contain significant amounts.
cholesterol
Wild rice has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin A
Beef and wild rice contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin D
Beef and wild rice contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Beef and wild rice contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Beef and wild rice contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, wild rice contains more folate. Both beef and wild rice contain significant amounts of thiamin and riboflavin.
| Beef | Wild Rice | |
|---|---|---|
| Thiamin | 0.051 MG | 0.052 MG |
| Riboflavin | 0.176 MG | 0.087 MG |
| Niacin | 4.537 MG | 1.287 MG |
| Pantothenic acid | 0.658 MG | 0.154 MG |
| Vitamin B6 | 0.336 MG | 0.135 MG |
| Folate | 11 UG | 26 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than wild rice - beef has 35mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Beef is a great source of iron and it has 275% more iron than wild rice - beef has 2.3mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Beef is a great source of potassium and it has 172% more potassium than wild rice - beef has 275mg of potassium per 100 grams and wild rice has 101mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and wild rice contain significant amounts of alpha linoleic acid (ALA).
| Beef | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.095 G |
| Total | 0.056 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than wild rice per 100 grams.
| Beef | Wild Rice | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.119 G |
| Total | 0.402 G | 0.119 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Cooked Wild Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or wild rice contain more calories in 100 grams?Both beef and wild rice are high in calories. Beef has 170% more calories than wild rice - beef has 277 calories in 100g and wild rice has 101 calories.
Is beef or wild rice better for protein?
Beef is a fantastic source of protein and it has 540% more protein than wild rice - beef has 25.4g of protein per 100 grams and wild rice has 4g of protein.
Does wild rice or beef have more carbohydrates?
By weight, beef has signficantly fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and beef has no carbs..