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Wild rice vs Kidney bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (difference - 0.27g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 28)
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 Kidney bean
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat 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 Kidney 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
30
Kidney bean
Mineral Summary Score
67
Wild rice
91
Kidney 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
:
Contains more Magnesium +26.4%
Contains more Zinc +113.6%
Contains less Sodium -70.8%
Contains more Iron +318.4%
Contains more Calcium +581%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Equal in Phosphorus - 407
Contains more Magnesium +26.4%
Contains more Zinc +113.6%
Contains less Sodium -70.8%
Contains more Iron +318.4%
Contains more Calcium +581%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Equal in Phosphorus - 407

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +37.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Vitamin K +900%
Equal in Vitamin B6 - 0.397
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +37.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Vitamin K +900%
Equal in Vitamin B6 - 0.397

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
141%
Kidney bean
Carbohydrates
75%
Wild rice
60%
Kidney bean
Fats
5%
Wild rice
4%
Kidney 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 Kidney bean Opinion
Calories 357 333 Wild rice
Protein 14.73 23.58 Kidney bean
Fats 1.08 0.83 Wild rice
Vitamin C 0 4.5 Kidney bean
Carbs 74.9 60.01 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 8.2 Kidney bean
Calcium 21 143 Kidney bean
Potassium 427 1406 Kidney bean
Magnesium 177 140 Wild rice
Sugars 2.5 2.23 Wild rice
Fiber 6.2 24.9 Kidney bean
Copper 0.524 0.958 Kidney bean
Zinc 5.96 2.79 Wild rice
Starch
Phosphorus 433 407 Wild rice
Sodium 7 24 Wild rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.22 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.529 Kidney bean
Vitamin B2 0.262 0.219 Wild rice
Vitamin B3 6.733 2.06 Wild rice
Vitamin B5 1.074 0.78 Wild rice
Vitamin B6 0.391 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 1.9 19 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.12 Kidney bean
Monounsaturated Fat 0.159 0.064 Wild rice
Polyunsaturated fat 0.676 0.457 Wild rice
Tryptophan 0.179 0.279 Kidney bean
Threonine 0.469 0.992 Kidney bean
Isoleucine 0.618 1.041 Kidney bean
Leucine 1.018 1.882 Kidney bean
Lysine 0.629 1.618 Kidney bean
Methionine 0.438 0.355 Wild rice
Phenylalanine 0.721 1.275 Kidney bean
Valine 0.858 1.233 Kidney bean
Histidine 0.384 0.656 Kidney 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.