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Wild rice vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food contains less Sugars?
Bean
Bean contains less Sugars (difference - 0.39g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 24)
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.
Wild rice Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars 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
Wild rice Bean
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
23
Wild rice
29
Bean
Mineral Summary Score
67
Wild rice
84
Bean

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
:
4
Bean
Contains more Zinc +161.4%
Contains less Sodium -41.7%
Contains more Iron +158.7%
Contains more Calcium +438.1%
Contains more Potassium +226.2%
Contains more Copper +70.4%
Equal in Magnesium - 176
Equal in Phosphorus - 411
Contains more Zinc +161.4%
Contains less Sodium -41.7%
Contains more Iron +158.7%
Contains more Calcium +438.1%
Contains more Potassium +226.2%
Contains more Copper +70.4%
Equal in Magnesium - 176
Equal in Phosphorus - 411

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
:
4
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +473.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +473.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +194.7%

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
88%
Wild rice
129%
Bean
Carbohydrates
75%
Wild rice
63%
Bean
Fats
5%
Wild rice
6%
Bean

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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 Wild rice Bean Opinion
Calories 357 347 Wild rice
Protein 14.73 21.42 Bean
Fats 1.08 1.23 Bean
Vitamin C 0 6.3 Bean
Carbs 74.9 62.55 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 5.07 Bean
Calcium 21 113 Bean
Potassium 427 1393 Bean
Magnesium 177 176 Wild rice
Sugars 2.5 2.11 Wild rice
Fiber 6.2 15.5 Bean
Copper 0.524 0.893 Bean
Zinc 5.96 2.28 Wild rice
Starch 34.17 Bean
Phosphorus 433 411 Wild rice
Sodium 7 12 Wild rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.21 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.713 Bean
Vitamin B2 0.262 0.212 Wild rice
Vitamin B3 6.733 1.174 Wild rice
Vitamin B5 1.074 0.785 Wild rice
Vitamin B6 0.391 0.474 Bean
Vitamin B12 0 0
Vitamin K 1.9 5.6 Bean
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.235 Wild rice
Monounsaturated Fat 0.159 0.229 Bean
Polyunsaturated fat 0.676 0.407 Wild rice
Tryptophan 0.179 0.237 Bean
Threonine 0.469 0.81 Bean
Isoleucine 0.618 0.871 Bean
Leucine 1.018 1.558 Bean
Lysine 0.629 1.356 Bean
Methionine 0.438 0.259 Wild rice
Phenylalanine 0.721 1.095 Bean
Valine 0.858 0.998 Bean
Histidine 0.384 0.556 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.