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  6. Navy beans vs. Wild rice

Navy beans vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between Navy beans and Wild rice?

  • The amount of Fiber, Folate, Iron, Vitamin B1, Manganese, Copper, Phosphorus, Potassium, Calcium, and Choline in Navy beans is higher than in Wild rice.
  • Navy beans's daily need coverage for Fiber is 35% more.
  • Wild rice contains 23 times less Calcium than Navy beans. Navy beans contains 69mg of Calcium, while Wild rice contains 3mg.

We used Beans, navy, mature seeds, cooked, boiled, without salt and Wild rice, cooked types in this article.

Infographic

Navy beans 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.
Navy beans
Navy beans
9
:
1
Wild rice
Wild rice
Contains more Calcium +2200%
Contains more Iron +293.3%
Contains more Magnesium +65.6%
Contains more Phosphorus +75.6%
Contains more Potassium +285.1%
Contains less Sodium -100%
Contains more Copper +73.6%
Contains more Manganese +86.9%
Contains more Selenium +262.5%
Contains more Zinc +30.1%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +2200%
Contains more Iron +293.3%
Contains more Magnesium +65.6%
Contains more Phosphorus +75.6%
Contains more Potassium +285.1%
Contains less Sodium -100%
Contains more Copper +73.6%
Contains more Manganese +86.9%
Contains more Selenium +262.5%
Contains more Zinc +30.1%

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.
Navy beans
Navy beans
6
:
4
Wild rice
Wild rice
Contains more Vitamin C +∞%
Contains more Vitamin B1 +355.8%
Contains more Vitamin B5 +72.7%
Contains more Folate +438.5%
Contains more Vitamin K +20%
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +98.3%
Equal in Vitamin B6 - 0.135
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Wild rice
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 C +∞%
Contains more Vitamin B1 +355.8%
Contains more Vitamin B5 +72.7%
Contains more Folate +438.5%
Contains more Vitamin K +20%
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +98.3%
Equal in Vitamin B6 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
4
:
1
Wild rice
Wild rice
Contains more Protein +106.3%
Contains more Fats +82.4%
Contains more Carbs +22.1%
Contains more Other +222.5%
Contains more Water +15.9%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Wild rice
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 +106.3%
Contains more Fats +82.4%
Contains more Carbs +22.1%
Contains more Other +222.5%
Contains more Water +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +184%
Contains more Polyunsaturated fat +130%
Contains less Saturated Fat -50%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +184%
Contains more Polyunsaturated fat +130%
Contains less Saturated Fat -50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
2
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Sucrose +12.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Navy beans
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +12.1%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Wild rice Opinion
Net carbs 15.55g 19.54g Wild rice
Protein 8.23g 3.99g Navy beans
Fats 0.62g 0.34g Navy beans
Carbs 26.05g 21.34g Navy beans
Calories 140kcal 101kcal Navy beans
Starch 15.4g Navy beans
Fructose 0g 0.2g Wild rice
Sugar 0.37g 0.73g Navy beans
Fiber 10.5g 1.8g Navy beans
Calcium 69mg 3mg Navy beans
Iron 2.36mg 0.6mg Navy beans
Magnesium 53mg 32mg Navy beans
Phosphorus 144mg 82mg Navy beans
Potassium 389mg 101mg Navy beans
Sodium 0mg 3mg Navy beans
Zinc 1.03mg 1.34mg Wild rice
Copper 0.21mg 0.121mg Navy beans
Manganese 0.527mg 0.282mg Navy beans
Selenium 2.9µg 0.8µg Navy beans
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.01mg 0.24mg Wild rice
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.052mg Navy beans
Vitamin B2 0.066mg 0.087mg Wild rice
Vitamin B3 0.649mg 1.287mg Wild rice
Vitamin B5 0.266mg 0.154mg Navy beans
Vitamin B6 0.138mg 0.135mg Navy beans
Folate 140µg 26µg Navy beans
Vitamin K 0.6µg 0.5µg Navy beans
Tryptophan 0.1mg 0.049mg Navy beans
Threonine 0.289mg 0.127mg Navy beans
Isoleucine 0.387mg 0.167mg Navy beans
Leucine 0.7mg 0.276mg Navy beans
Lysine 0.52mg 0.17mg Navy beans
Methionine 0.111mg 0.119mg Wild rice
Phenylalanine 0.471mg 0.195mg Navy beans
Valine 0.504mg 0.232mg Navy beans
Histidine 0.206mg 0.104mg Navy beans
Saturated Fat 0.098g 0.049g Wild rice
Monounsaturated Fat 0.142g 0.05g Navy beans
Polyunsaturated fat 0.49g 0.213g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans 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
20%
Navy beans
10%
Wild rice
Minerals Daily Need Coverage Score
43%
Navy beans
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.