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  6. Wild rice vs. Green bean

Wild rice vs. Green bean — In-Depth Nutrition Comparison

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Important differences between Wild rice and Green bean

  • Wild rice has more Zinc, Phosphorus, Copper, and Vitamin B6, however, Green bean has more Vitamin K, Vitamin C, and Fiber.
  • Green bean's daily need coverage for Vitamin K is 40% more.
  • Wild rice has 5 times more Zinc than Green bean. Wild rice has 1.34mg of Zinc, while Green bean has 0.25mg.

The food varieties used in the comparison are Wild rice, cooked and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Wild rice vs Green 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.
Wild rice
Wild rice
5
:
5
Green bean
Green bean
Contains more Magnesium +77.8%
Contains more Phosphorus +182.8%
Contains more Zinc +436%
Contains more Copper +112.3%
Contains more Selenium +300%
Contains more Calcium +1366.7%
Contains more Potassium +44.6%
Contains less Sodium -66.7%
Equal in Iron - 0.65
Equal in Manganese - 0.285
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Magnesium +77.8%
Contains more Phosphorus +182.8%
Contains more Zinc +436%
Contains more Copper +112.3%
Contains more Selenium +300%
Contains more Calcium +1366.7%
Contains more Potassium +44.6%
Contains less Sodium -66.7%
Equal in Iron - 0.65
Equal in Manganese - 0.285

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
3
:
7
Green bean
Green bean
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +108.1%
Contains more Vitamin B6 +141.1%
Contains more Vitamin A +21000%
Contains more Vitamin E +91.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +11.5%
Contains more Folate +26.9%
Contains more Vitamin K +9480%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +108.1%
Contains more Vitamin B6 +141.1%
Contains more Vitamin A +21000%
Contains more Vitamin E +91.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +11.5%
Contains more Folate +26.9%
Contains more Vitamin K +9480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Green bean
Green bean
Contains more Protein +111.1%
Contains more Fats +21.4%
Contains more Carbs +170.8%
Contains more Water +20.7%
Contains more Other +82.5%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +111.1%
Contains more Fats +21.4%
Contains more Carbs +170.8%
Contains more Water +20.7%
Contains more Other +82.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
3
:
0
Green bean
Green bean
Contains less Saturated Fat -23.4%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +46.9%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -23.4%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +46.9%

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 Green 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Green bean Opinion
Net carbs 19.54g 4.68g Wild rice
Protein 3.99g 1.89g Wild rice
Fats 0.34g 0.28g Wild rice
Carbs 21.34g 7.88g Wild rice
Calories 101kcal 35kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 3.63g Wild rice
Fiber 1.8g 3.2g Green bean
Calcium 3mg 44mg Green bean
Iron 0.6mg 0.65mg Green bean
Magnesium 32mg 18mg Wild rice
Phosphorus 82mg 29mg Wild rice
Potassium 101mg 146mg Green bean
Sodium 3mg 1mg Green bean
Zinc 1.34mg 0.25mg Wild rice
Copper 0.121mg 0.057mg Wild rice
Manganese 0.282mg 0.285mg Green bean
Selenium 0.8µg 0.2µg Wild rice
Vitamin A 3IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.24mg 0.46mg Green bean
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.052mg 0.074mg Green bean
Vitamin B2 0.087mg 0.097mg Green bean
Vitamin B3 1.287mg 0.614mg Wild rice
Vitamin B5 0.154mg 0.074mg Wild rice
Vitamin B6 0.135mg 0.056mg Wild rice
Folate 26µg 33µg Green bean
Vitamin K 0.5µg 47.9µg Green bean
Tryptophan 0.049mg 0.02mg Wild rice
Threonine 0.127mg 0.082mg Wild rice
Isoleucine 0.167mg 0.069mg Wild rice
Leucine 0.276mg 0.116mg Wild rice
Lysine 0.17mg 0.091mg Wild rice
Methionine 0.119mg 0.023mg Wild rice
Phenylalanine 0.195mg 0.069mg Wild rice
Valine 0.232mg 0.093mg Wild rice
Histidine 0.104mg 0.035mg Wild rice
Saturated Fat 0.049g 0.064g Wild rice
Monounsaturated Fat 0.05g 0.011g Wild rice
Polyunsaturated fat 0.213g 0.145g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Green 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
24%
Green bean
Minerals Daily Need Coverage Score
21%
Wild rice
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.