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Green bean vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Green bean and Wild rice

  • Green bean has more Vitamin K, Vitamin C, and Fiber, however, Wild rice has more Zinc, Phosphorus, Copper, and Vitamin B6.
  • Green bean's daily need coverage for Vitamin K is 40% more.

The food varieties used in the comparison are Beans, snap, green, cooked, boiled, drained, without salt and Wild rice, cooked.

Infographic

Green 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.
Contains more Calcium +1366.7%
Contains more Potassium +44.6%
Contains less Sodium -66.7%
Contains more Magnesium +77.8%
Contains more Phosphorus +182.8%
Contains more Zinc +436%
Contains more Copper +112.3%
Contains more Selenium +300%
Equal in Iron - 0.6
Equal in Manganese - 0.282
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1366.7%
Contains more Potassium +44.6%
Contains less Sodium -66.7%
Contains more Magnesium +77.8%
Contains more Phosphorus +182.8%
Contains more Zinc +436%
Contains more Copper +112.3%
Contains more Selenium +300%
Equal in Iron - 0.6
Equal in Manganese - 0.282

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.
:
Contains more Vitamin A +21000%
Contains more Vitamin E +91.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +11.5%
Contains more Folate +26.9%
Contains more Vitamin K +9480%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +108.1%
Contains more Vitamin B6 +141.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 +21000%
Contains more Vitamin E +91.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +11.5%
Contains more Folate +26.9%
Contains more Vitamin K +9480%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +108.1%
Contains more Vitamin B6 +141.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20.7%
Contains more Other +82.5%
Contains more Protein +111.1%
Contains more Fats +21.4%
Contains more Carbs +170.8%
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 Water +20.7%
Contains more Other +82.5%
Contains more Protein +111.1%
Contains more Fats +21.4%
Contains more Carbs +170.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -23.4%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +46.9%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -23.4%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +46.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Green bean Wild rice Opinion
Net carbs 4.68g 19.54g Wild rice
Protein 1.89g 3.99g Wild rice
Fats 0.28g 0.34g Wild rice
Carbs 7.88g 21.34g Wild rice
Calories 35kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 3.63g 0.73g Wild rice
Fiber 3.2g 1.8g Green bean
Calcium 44mg 3mg Green bean
Iron 0.65mg 0.6mg Green bean
Magnesium 18mg 32mg Wild rice
Phosphorus 29mg 82mg Wild rice
Potassium 146mg 101mg Green bean
Sodium 1mg 3mg Green bean
Zinc 0.25mg 1.34mg Wild rice
Copper 0.057mg 0.121mg Wild rice
Manganese 0.285mg 0.282mg Green bean
Selenium 0.2µg 0.8µg Wild rice
Vitamin A 633IU 3IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0.24mg Green bean
Vitamin C 9.7mg 0mg Green bean
Vitamin B1 0.074mg 0.052mg Green bean
Vitamin B2 0.097mg 0.087mg Green bean
Vitamin B3 0.614mg 1.287mg Wild rice
Vitamin B5 0.074mg 0.154mg Wild rice
Vitamin B6 0.056mg 0.135mg Wild rice
Folate 33µg 26µg Green bean
Vitamin K 47.9µg 0.5µg Green bean
Tryptophan 0.02mg 0.049mg Wild rice
Threonine 0.082mg 0.127mg Wild rice
Isoleucine 0.069mg 0.167mg Wild rice
Leucine 0.116mg 0.276mg Wild rice
Lysine 0.091mg 0.17mg Wild rice
Methionine 0.023mg 0.119mg Wild rice
Phenylalanine 0.069mg 0.195mg Wild rice
Valine 0.093mg 0.232mg Wild rice
Histidine 0.035mg 0.104mg Wild rice
Saturated Fat 0.064g 0.049g Wild rice
Monounsaturated Fat 0.011g 0.05g Wild rice
Polyunsaturated fat 0.145g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
24%
Green bean
10%
Wild rice
Minerals Daily Need Coverage Score
14%
Green bean
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.