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Wild rice vs. Bean — In-Depth Nutrition Comparison

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How are Wild rice and Bean different?

  • Wild rice has more Vitamin B3, however, Bean is richer in Fiber, Copper, Vitamin B1, Selenium, and Potassium.
  • Bean covers your daily need of Fiber 15% more than Wild rice.
  • Wild rice has 3 times more Vitamin B3 than Bean. Wild rice has 1.287mg of Vitamin B3, while Bean has 0.43mg.
  • Wild rice contains less Sugar.

Wild rice, cooked and Beans, baked, canned, no salt added types were used in this article.

Infographic

Wild rice vs Bean 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.
:
7
Bean
Contains more Iron +106.9%
Contains more Calcium +1566.7%
Contains more Phosphorus +26.8%
Contains more Potassium +193.1%
Contains less Sodium -66.7%
Contains more Copper +70.2%
Contains more Selenium +462.5%
Equal in Magnesium - 32
Equal in Zinc - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +106.9%
Contains more Calcium +1566.7%
Contains more Phosphorus +26.8%
Contains more Potassium +193.1%
Contains less Sodium -66.7%
Contains more Copper +70.2%
Contains more Selenium +462.5%
Equal in Magnesium - 32
Equal in Zinc - 1.4

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.
:
4
Bean
Contains more Vitamin E +60%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +199.3%
Contains more Vitamin A +3433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +188.5%
Contains more Vitamin K +60%
Equal in Vitamin B6 - 0.13
Equal in Folate - 24
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +60%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +199.3%
Contains more Vitamin A +3433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +188.5%
Contains more Vitamin K +60%
Equal in Vitamin B6 - 0.13
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Bean
Contains more Protein +20.3%
Contains more Fats +17.6%
Contains more Other +327.5%
Equal in Carbs - 20.49
Equal in Water - 72.6
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +20.3%
Contains more Fats +17.6%
Contains more Other +327.5%
Equal in Carbs - 20.49
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Bean
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +23.8%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +23.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Bean Opinion
Net carbs 19.54g 14.99g Wild rice
Protein 3.99g 4.8g Bean
Fats 0.34g 0.4g Bean
Carbs 21.34g 20.49g Wild rice
Calories 101kcal 105kcal Bean
Fructose 0.2g Wild rice
Sugar 0.73g 7.78g Wild rice
Fiber 1.8g 5.5g Bean
Calcium 3mg 50mg Bean
Iron 0.6mg 0.29mg Wild rice
Magnesium 32mg 32mg
Phosphorus 82mg 104mg Bean
Potassium 101mg 296mg Bean
Sodium 3mg 1mg Bean
Zinc 1.34mg 1.4mg Bean
Copper 0.121mg 0.206mg Bean
Manganese 0.282mg Wild rice
Selenium 0.8µg 4.5µg Bean
Vitamin A 3IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.24mg 0.15mg Wild rice
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.052mg 0.15mg Bean
Vitamin B2 0.087mg 0.06mg Wild rice
Vitamin B3 1.287mg 0.43mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.135mg 0.13mg Wild rice
Folate 26µg 24µg Wild rice
Vitamin K 0.5µg 0.8µg Bean
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g 0.103g Wild rice
Monounsaturated Fat 0.05g 0.035g Wild rice
Polyunsaturated fat 0.213g 0.172g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Bean
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%
Wild rice
11%
Bean
Minerals Daily Need Coverage Score
21%
Wild rice
25%
Bean

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 7.05g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.