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  6. Refried beans vs. Wild rice

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

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Important differences between Refried beans and Wild rice

  • Refried beans have more Iron, Selenium, Fiber, Vitamin C, and Potassium, however, Wild rice have more Zinc, and Vitamin B3.
  • Refried beans' daily need coverage for Sodium is 16% more.
  • Wild rice is lower in Sodium.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Wild rice, cooked.

Infographic

Refried 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.
Refried beans
Refried beans
8
:
2
Wild rice
Wild rice
Contains more Calcium +866.7%
Contains more Iron +140%
Contains more Phosphorus +12.2%
Contains more Potassium +215.8%
Contains more Selenium +625%
Contains less Sodium -99.2%
Contains more Zinc +131%
Equal in Magnesium - 32
Equal in Copper - 0.121
Equal in Manganese - 0.282
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
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 +866.7%
Contains more Iron +140%
Contains more Phosphorus +12.2%
Contains more Potassium +215.8%
Contains more Selenium +625%
Contains less Sodium -99.2%
Contains more Zinc +131%
Equal in Magnesium - 32
Equal in Copper - 0.121
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.
Refried beans
Refried beans
4
:
6
Wild rice
Wild rice
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.2%
Contains more Vitamin B5 +22.7%
Contains more Vitamin K +320%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B6 +31.1%
Contains more Folate +136.4%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 +46.2%
Contains more Vitamin B5 +22.7%
Contains more Vitamin K +320%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B6 +31.1%
Contains more Folate +136.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
4
:
1
Wild rice
Wild rice
Contains more Protein +24.8%
Contains more Fats +491.2%
Contains more Other +327.5%
Contains more Carbs +57.5%
Equal in Water - 73.93
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +24.8%
Contains more Fats +491.2%
Contains more Other +327.5%
Contains more Carbs +57.5%
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +1102%
Contains more Polyunsaturated fat +154.9%
Contains less Saturated Fat -92.2%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 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 +1102%
Contains more Polyunsaturated fat +154.9%
Contains less Saturated Fat -92.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
2
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Sucrose +63.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Refried beans
93% 7%
Starch: 7.43 g
Sucrose: 0.54 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 +63.6%
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.
Refried beans Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Wild rice Opinion
Net carbs 9.85g 19.54g Wild rice
Protein 4.98g 3.99g Refried beans
Fats 2.01g 0.34g Refried beans
Carbs 13.55g 21.34g Wild rice
Calories 90kcal 101kcal Wild rice
Starch 7.43g Refried beans
Fructose 0g 0.2g Wild rice
Sugar 0.54g 0.73g Refried beans
Fiber 3.7g 1.8g Refried beans
Calcium 29mg 3mg Refried beans
Iron 1.44mg 0.6mg Refried beans
Magnesium 35mg 32mg Refried beans
Phosphorus 92mg 82mg Refried beans
Potassium 319mg 101mg Refried beans
Sodium 370mg 3mg Wild rice
Zinc 0.58mg 1.34mg Wild rice
Copper 0.129mg 0.121mg Refried beans
Manganese 0.289mg 0.282mg Refried beans
Selenium 5.8µg 0.8µg Refried beans
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.09mg 0.24mg Wild rice
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.052mg Refried beans
Vitamin B2 0.079mg 0.087mg Wild rice
Vitamin B3 0.367mg 1.287mg Wild rice
Vitamin B5 0.189mg 0.154mg Refried beans
Vitamin B6 0.103mg 0.135mg Wild rice
Folate 11µg 26µg Wild rice
Vitamin K 2.1µg 0.5µg Refried beans
Tryptophan 0.065mg 0.049mg Refried beans
Threonine 0.231mg 0.127mg Refried beans
Isoleucine 0.242mg 0.167mg Refried beans
Leucine 0.438mg 0.276mg Refried beans
Lysine 0.377mg 0.17mg Refried beans
Methionine 0.083mg 0.119mg Wild rice
Phenylalanine 0.297mg 0.195mg Refried beans
Valine 0.287mg 0.232mg Refried beans
Histidine 153mg 0.104mg Refried beans
Trans Fat 0.016g Wild rice
Saturated Fat 0.631g 0.049g Wild rice
Monounsaturated Fat 0.601g 0.05g Refried beans
Polyunsaturated fat 0.543g 0.213g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried 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
10%
Refried beans
10%
Wild rice
Minerals Daily Need Coverage Score
33%
Refried beans
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 367mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.582g)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.