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Wild rice vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wild rice
Wild rice contains less Sugars (difference - 4.1g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.192g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
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 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 Bean
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice 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
32
Bean
Mineral Summary Score
67
Wild rice
88
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
:
5
Bean
Contains more Zinc +122.4%
Contains more Phosphorus +18%
Contains less Sodium -53.3%
Contains more Iron +243.9%
Contains more Calcium +528.6%
Contains more Potassium +191.8%
Contains more Copper +79.6%
Equal in Magnesium - 189
Contains more Zinc +122.4%
Contains more Phosphorus +18%
Contains less Sodium -53.3%
Contains more Iron +243.9%
Contains more Calcium +528.6%
Contains more Potassium +191.8%
Contains more Copper +79.6%
Equal in Magnesium - 189

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
:
5
Bean
Contains more Vitamin E +60.8%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +199.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin B1 +440%
Contains more Vitamin B5 +77.8%
Contains more Vitamin K +373.7%
Equal in Vitamin B6 - 0.382
Contains more Vitamin E +60.8%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +199.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin B1 +440%
Contains more Vitamin B5 +77.8%
Contains more Vitamin K +373.7%
Equal in Vitamin B6 - 0.382

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
143%
Bean
Carbohydrates
75%
Wild rice
63%
Bean
Fats
5%
Wild rice
5%
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 Bean Opinion
Calories 357 347 Wild rice
Protein 14.73 23.86 Bean
Fats 1.08 1.15 Bean
Vitamin C 0 4.8 Bean
Carbs 74.9 62.62 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 6.74 Bean
Calcium 21 132 Bean
Potassium 427 1246 Bean
Magnesium 177 189 Bean
Sugars 2.5 6.6 Bean
Fiber 6.2 16.3 Bean
Copper 0.524 0.941 Bean
Zinc 5.96 2.68 Wild rice
Starch
Phosphorus 433 367 Wild rice
Sodium 7 15 Wild rice
Vitamin A 19 114 Bean
Vitamin E 0.82 0.51 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.621 Bean
Vitamin B2 0.262 0.233 Wild rice
Vitamin B3 6.733 2.251 Wild rice
Vitamin B5 1.074 1.91 Bean
Vitamin B6 0.391 0.382 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 9 Bean
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.348 Wild rice
Monounsaturated Fat 0.159 0.161 Bean
Polyunsaturated fat 0.676 0.384 Wild rice
Tryptophan 0.179 0.26 Bean
Threonine 0.469 0.782 Bean
Isoleucine 0.618 1.008 Bean
Leucine 1.018 1.847 Bean
Lysine 0.629 1.664 Bean
Methionine 0.438 0.286 Wild rice
Phenylalanine 0.721 1.443 Bean
Valine 0.858 1.237 Bean
Histidine 0.384 0.695 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.