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  6. Wild rice vs. Kidney beans

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

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What are the differences between Wild rice and Kidney beans?

  • The amount of Folate, Iron, Fiber, Copper, Vitamin B1, Potassium, Phosphorus, Vitamin K, and Manganese in Kidney beans is higher than in Wild rice.
  • Kidney beans's daily need coverage for Folate is 26% more.
  • Kidney beans contains 2 times less Vitamin B3 than Wild rice. Wild rice contains 1.287mg of Vitamin B3, while Kidney beans contains 0.578mg.

We used Wild rice, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Wild rice vs Kidney 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
1
:
9
Kidney beans
Kidney beans
Contains more Zinc +34%
Contains more Calcium +1066.7%
Contains more Iron +270%
Contains more Magnesium +31.3%
Contains more Phosphorus +68.3%
Contains more Potassium +301%
Contains less Sodium -66.7%
Contains more Copper +78.5%
Contains more Manganese +52.5%
Contains more Selenium +37.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Zinc +34%
Contains more Calcium +1066.7%
Contains more Iron +270%
Contains more Magnesium +31.3%
Contains more Phosphorus +68.3%
Contains more Potassium +301%
Contains less Sodium -66.7%
Contains more Copper +78.5%
Contains more Manganese +52.5%
Contains more Selenium +37.5%

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
5
:
5
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +122.7%
Contains more Vitamin B6 +12.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B5 +42.9%
Contains more Folate +400%
Contains more Vitamin K +1580%
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%
Kidney 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% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +122.7%
Contains more Vitamin B6 +12.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B5 +42.9%
Contains more Folate +400%
Contains more Vitamin K +1580%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Kidney beans
Kidney beans
Contains more Water +10.4%
Contains more Protein +117.3%
Contains more Fats +47.1%
Contains more Other +172.5%
Equal in Carbs - 22.8
Equal in Water - 66.94
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Water +10.4%
Contains more Protein +117.3%
Contains more Fats +47.1%
Contains more Other +172.5%
Equal in Carbs - 22.8
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Kidney beans
Kidney beans
Contains less Saturated Fat -32.9%
Contains more Monounsaturated Fat +28.2%
Contains more Polyunsaturated fat +30.5%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains less Saturated Fat -32.9%
Contains more Monounsaturated Fat +28.2%
Contains more Polyunsaturated fat +30.5%

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 Kidney beans
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Kidney beans Opinion
Net carbs 19.54g 16.4g Wild rice
Protein 3.99g 8.67g Kidney beans
Fats 0.34g 0.5g Kidney beans
Carbs 21.34g 22.8g Kidney beans
Calories 101kcal 127kcal Kidney beans
Fructose 0.2g Wild rice
Sugar 0.73g 0.32g Kidney beans
Fiber 1.8g 6.4g Kidney beans
Calcium 3mg 35mg Kidney beans
Iron 0.6mg 2.22mg Kidney beans
Magnesium 32mg 42mg Kidney beans
Phosphorus 82mg 138mg Kidney beans
Potassium 101mg 405mg Kidney beans
Sodium 3mg 1mg Kidney beans
Zinc 1.34mg 1mg Wild rice
Copper 0.121mg 0.216mg Kidney beans
Manganese 0.282mg 0.43mg Kidney beans
Selenium 0.8µg 1.1µg Kidney beans
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.03mg Wild rice
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.052mg 0.16mg Kidney beans
Vitamin B2 0.087mg 0.058mg Wild rice
Vitamin B3 1.287mg 0.578mg Wild rice
Vitamin B5 0.154mg 0.22mg Kidney beans
Vitamin B6 0.135mg 0.12mg Wild rice
Folate 26µg 130µg Kidney beans
Vitamin K 0.5µg 8.4µg Kidney beans
Tryptophan 0.049mg 0.104mg Kidney beans
Threonine 0.127mg 0.319mg Kidney beans
Isoleucine 0.167mg 0.41mg Kidney beans
Leucine 0.276mg 0.736mg Kidney beans
Lysine 0.17mg 0.607mg Kidney beans
Methionine 0.119mg 0.113mg Wild rice
Phenylalanine 0.195mg 0.511mg Kidney beans
Valine 0.232mg 0.5mg Kidney beans
Histidine 0.104mg 0.238mg Kidney beans
Saturated Fat 0.049g 0.073g Wild rice
Monounsaturated Fat 0.05g 0.039g Wild rice
Polyunsaturated fat 0.213g 0.278g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Kidney 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
19%
Kidney beans
Minerals Daily Need Coverage Score
21%
Wild rice
38%
Kidney beans

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.024g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Kidney beans
Kidney beans 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.