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Wild rice vs Refried beans - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.475g)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Refried beans
Refried beans contains less Sugars (difference - 1.96g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 Refried beans
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice Refried beans
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
8
Refried beans
Mineral Summary Score
67
Wild rice
24
Refried beans

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 Iron +36.1%
Contains more Potassium +33.9%
Contains more Magnesium +405.7%
Contains more Copper +306.2%
Contains more Zinc +927.6%
Contains more Phosphorus +370.7%
Contains less Sodium -98.1%
Contains more Calcium +38.1%
Contains more Iron +36.1%
Contains more Potassium +33.9%
Contains more Magnesium +405.7%
Contains more Copper +306.2%
Contains more Zinc +927.6%
Contains more Phosphorus +370.7%
Contains less Sodium -98.1%
Contains more Calcium +38.1%

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 +811.1%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +1734.6%
Contains more Vitamin B5 +468.3%
Contains more Vitamin B6 +279.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +1734.6%
Contains more Vitamin B5 +468.3%
Contains more Vitamin B6 +279.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%

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
30%
Refried beans
Carbohydrates
75%
Wild rice
14%
Refried beans
Fats
5%
Wild rice
9%
Refried beans

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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 Refried beans Opinion
Calories 357 90 Wild rice
Protein 14.73 4.98 Wild rice
Fats 1.08 2.01 Refried beans
Vitamin C 0 6 Refried beans
Carbs 74.9 13.55 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 1.44 Wild rice
Calcium 21 29 Refried beans
Potassium 427 319 Wild rice
Magnesium 177 35 Wild rice
Sugars 2.5 0.54 Wild rice
Fiber 6.2 3.7 Wild rice
Copper 0.524 0.129 Wild rice
Zinc 5.96 0.58 Wild rice
Starch 7.43 Refried beans
Phosphorus 433 92 Wild rice
Sodium 7 370 Wild rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.09 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.076 Wild rice
Vitamin B2 0.262 0.079 Wild rice
Vitamin B3 6.733 0.367 Wild rice
Vitamin B5 1.074 0.189 Wild rice
Vitamin B6 0.391 0.103 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 2.1 Refried beans
Folic acid (B9) 0 0
Trans Fat 0.016 Wild rice
Saturated Fat 0.156 0.631 Wild rice
Monounsaturated Fat 0.159 0.601 Refried beans
Polyunsaturated fat 0.676 0.543 Wild rice
Tryptophan 0.179 0.065 Wild rice
Threonine 0.469 0.231 Wild rice
Isoleucine 0.618 0.242 Wild rice
Leucine 1.018 0.438 Wild rice
Lysine 0.629 0.377 Wild rice
Methionine 0.438 0.083 Wild rice
Phenylalanine 0.721 0.297 Wild rice
Valine 0.858 0.287 Wild rice
Histidine 0.384 153 Refried beans
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.