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Kidney bean vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (difference - 0.27g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Wild rice
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Kidney bean
23
Wild rice
Mineral Summary Score
91
Kidney bean
67
Wild rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +318.4%
Contains more Calcium +581%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Contains more Magnesium +26.4%
Contains more Zinc +113.6%
Contains less Sodium -70.8%
Equal in Phosphorus - 433
Contains more Iron +318.4%
Contains more Calcium +581%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Contains more Magnesium +26.4%
Contains more Zinc +113.6%
Contains less Sodium -70.8%
Equal in Phosphorus - 433

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Vitamin K +900%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +37.7%
Equal in Vitamin B6 - 0.391
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Vitamin K +900%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +37.7%
Equal in Vitamin B6 - 0.391

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
88%
Wild rice
Carbohydrates
60%
Kidney bean
75%
Wild rice
Fats
4%
Kidney bean
5%
Wild rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Wild rice Opinion
Calories 333 357 Wild rice
Protein 23.58 14.73 Kidney bean
Fats 0.83 1.08 Wild rice
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 1.96 Kidney bean
Calcium 143 21 Kidney bean
Potassium 1406 427 Kidney bean
Magnesium 140 177 Wild rice
Sugars 2.23 2.5 Wild rice
Fiber 24.9 6.2 Kidney bean
Copper 0.958 0.524 Kidney bean
Zinc 2.79 5.96 Wild rice
Starch
Phosphorus 407 433 Wild rice
Sodium 24 7 Wild rice
Vitamin A 0 19 Wild rice
Vitamin E 0.22 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.529 0.115 Kidney bean
Vitamin B2 0.219 0.262 Wild rice
Vitamin B3 2.06 6.733 Wild rice
Vitamin B5 0.78 1.074 Wild rice
Vitamin B6 0.397 0.391 Kidney bean
Vitamin B12 0 0
Vitamin K 19 1.9 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.12 0.156 Kidney bean
Monounsaturated Fat 0.064 0.159 Wild rice
Polyunsaturated fat 0.457 0.676 Wild rice
Tryptophan 0.279 0.179 Kidney bean
Threonine 0.992 0.469 Kidney bean
Isoleucine 1.041 0.618 Kidney bean
Leucine 1.882 1.018 Kidney bean
Lysine 1.618 0.629 Kidney bean
Methionine 0.355 0.438 Wild rice
Phenylalanine 1.275 0.721 Kidney bean
Valine 1.233 0.858 Kidney bean
Histidine 0.656 0.384 Kidney bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.