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Bean vs. Wild rice — In-Depth Nutrition Comparison

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How are Bean and Wild rice different?

  • Bean has more Fiber, Copper, Vitamin B1, Selenium, and Potassium, however, Wild rice is richer in Vitamin B3.
  • Bean covers your daily need of Fiber 15% more than Wild rice.
  • Bean has 17 times more Calcium than Wild rice. Bean has 50mg of Calcium, while Wild rice has 3mg.
  • Wild rice contains less Sugar.

Beans, baked, canned, no salt added and Wild rice, cooked types were used in this article.

Infographic

Bean vs Wild rice 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.
Bean
7
:
Contains more Calcium +1566.7%
Contains more Phosphorus +26.8%
Contains more Potassium +193.1%
Contains less Sodium -66.7%
Contains more Copper +70.2%
Contains more Selenium +462.5%
Contains more Iron +106.9%
Equal in Magnesium - 32
Equal in Zinc - 1.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1566.7%
Contains more Phosphorus +26.8%
Contains more Potassium +193.1%
Contains less Sodium -66.7%
Contains more Copper +70.2%
Contains more Selenium +462.5%
Contains more Iron +106.9%
Equal in Magnesium - 32
Equal in Zinc - 1.34

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.
Bean
4
:
Contains more Vitamin A +3433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +188.5%
Contains more Vitamin K +60%
Contains more Vitamin E +60%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +199.3%
Equal in Vitamin B6 - 0.135
Equal in Folate - 26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +3433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +188.5%
Contains more Vitamin K +60%
Contains more Vitamin E +60%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +199.3%
Equal in Vitamin B6 - 0.135
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
3
:
Contains more Protein +20.3%
Contains more Fats +17.6%
Contains more Other +327.5%
Equal in Carbs - 21.34
Equal in Water - 73.93
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +20.3%
Contains more Fats +17.6%
Contains more Other +327.5%
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
0
:
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +23.8%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +23.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Wild rice Opinion
Net carbs 14.99g 19.54g Wild rice
Protein 4.8g 3.99g Bean
Fats 0.4g 0.34g Bean
Carbs 20.49g 21.34g Wild rice
Calories 105kcal 101kcal Bean
Fructose 0.2g Wild rice
Sugar 7.78g 0.73g Wild rice
Fiber 5.5g 1.8g Bean
Calcium 50mg 3mg Bean
Iron 0.29mg 0.6mg Wild rice
Magnesium 32mg 32mg
Phosphorus 104mg 82mg Bean
Potassium 296mg 101mg Bean
Sodium 1mg 3mg Bean
Zinc 1.4mg 1.34mg Bean
Copper 0.206mg 0.121mg Bean
Manganese 0.282mg Wild rice
Selenium 4.5µg 0.8µg Bean
Vitamin A 106IU 3IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.24mg Wild rice
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.052mg Bean
Vitamin B2 0.06mg 0.087mg Wild rice
Vitamin B3 0.43mg 1.287mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.13mg 0.135mg Wild rice
Folate 24µg 26µg Wild rice
Vitamin K 0.8µg 0.5µg Bean
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.103g 0.049g Wild rice
Monounsaturated Fat 0.035g 0.05g Wild rice
Polyunsaturated fat 0.172g 0.213g Wild rice

Which food is preferable for your diet?

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

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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
11%
Bean
10%
Wild rice
Minerals Daily Need Coverage Score
25%
Bean
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 7.05g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.