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  6. Wild rice vs. Baked beans

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

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The main differences between Wild rice and Baked beans

  • Wild rice is richer in Zinc, yet Baked beans are richer in Iron, Fiber, Selenium, Potassium, Vitamin B1, Calcium, and Folate.
  • Daily need coverage for Sodium from Baked beans is 18% higher.
  • Wild rice contains 2 times more Zinc than Baked beans. Wild rice contains 1.34mg of Zinc, while Baked beans contain 0.73mg.
  • Wild rice contains less Saturated Fat.

Food types used in this article are Wild rice, cooked and Beans, baked, home prepared.

Infographic

Wild rice vs Baked beans 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.
Wild rice
Wild rice
3
:
7
Baked beans
Baked beans
Contains less Sodium -99.3%
Contains more Zinc +83.6%
Contains more Manganese +10.6%
Contains more Calcium +1933.3%
Contains more Iron +231.7%
Contains more Magnesium +34.4%
Contains more Phosphorus +32.9%
Contains more Potassium +254.5%
Contains more Copper +31.4%
Contains more Selenium +612.5%
Equal in Manganese - 0.255
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains less Sodium -99.3%
Contains more Zinc +83.6%
Contains more Manganese +10.6%
Contains more Calcium +1933.3%
Contains more Iron +231.7%
Contains more Magnesium +34.4%
Contains more Phosphorus +32.9%
Contains more Potassium +254.5%
Contains more Copper +31.4%
Contains more Selenium +612.5%
Equal in Manganese - 0.255

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.
Wild rice
Wild rice
6
:
4
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.6%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B6 +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +161.5%
Contains more Folate +84.6%
Equal in Vitamin B5 - 0.155
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%
Baked 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% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.6%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B6 +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +161.5%
Contains more Folate +84.6%
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Baked beans
Baked beans
Contains more Water +13.4%
Contains more Protein +38.8%
Contains more Fats +1414.7%
Contains more Other +527.5%
Equal in Carbs - 21.63
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
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Water +13.4%
Contains more Protein +38.8%
Contains more Fats +1414.7%
Contains more Other +527.5%
Equal in Carbs - 21.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Baked beans
Baked beans
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4166%
Contains more Polyunsaturated fat +247.4%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4166%
Contains more Polyunsaturated fat +247.4%

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Baked beans Opinion
Net carbs 19.54g 16.13g Wild rice
Protein 3.99g 5.54g Baked beans
Fats 0.34g 5.15g Baked beans
Carbs 21.34g 21.63g Baked beans
Calories 101kcal 155kcal Baked beans
Fructose 0.2g Wild rice
Sugar 0.73g Baked beans
Fiber 1.8g 5.5g Baked beans
Calcium 3mg 61mg Baked beans
Iron 0.6mg 1.99mg Baked beans
Magnesium 32mg 43mg Baked beans
Phosphorus 82mg 109mg Baked beans
Potassium 101mg 358mg Baked beans
Sodium 3mg 422mg Wild rice
Zinc 1.34mg 0.73mg Wild rice
Copper 0.121mg 0.159mg Baked beans
Manganese 0.282mg 0.255mg Wild rice
Selenium 0.8µg 5.7µg Baked beans
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 0.052mg 0.136mg Baked beans
Vitamin B2 0.087mg 0.049mg Wild rice
Vitamin B3 1.287mg 0.408mg Wild rice
Vitamin B5 0.154mg 0.155mg Baked beans
Vitamin B6 0.135mg 0.09mg Wild rice
Folate 26µg 48µg Baked beans
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.067mg Baked beans
Threonine 0.127mg 0.228mg Baked beans
Isoleucine 0.167mg 0.242mg Baked beans
Leucine 0.276mg 0.428mg Baked beans
Lysine 0.17mg 0.379mg Baked beans
Methionine 0.119mg 0.086mg Wild rice
Phenylalanine 0.195mg 0.287mg Baked beans
Valine 0.232mg 0.282mg Baked beans
Histidine 0.104mg 0.153mg Baked beans
Cholesterol 0mg 5mg Wild rice
Saturated Fat 0.049g 1.948g Wild rice
Monounsaturated Fat 0.05g 2.133g Baked beans
Polyunsaturated fat 0.213g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Baked beans
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
10%
Baked beans
Minerals Daily Need Coverage Score
21%
Wild rice
39%
Baked beans

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 419mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.899g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.8)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Baked beans
Baked 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.