Bean raw vs. Wild rice raw — In-Depth Nutrition Comparison
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Significant differences between bean raw and wild rice raw
- Bean raw has more folate, vitamin B1, selenium, copper, iron, fiber, potassium, and calcium; however, wild rice raw is richer in vitamin B3 and zinc.
- Bean raw covers your daily folate needs 108% more than wild rice raw.
- Wild rice raw has 10 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while wild rice raw has 2.8µg.
- Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of bean raw is 33.
Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Wild rice, raw.
Infographic
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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.
| Contains more CalciumCalcium | +438.1% |
| Contains more PotassiumPotassium | +226.2% |
| Contains more IronIron | +158.7% |
| Contains more CopperCopper | +70.4% |
| Contains more SeleniumSelenium | +896.4% |
| Contains more ZincZinc | +161.4% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +15.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +520% |
| Contains more Vitamin B6Vitamin B6 | +21.2% |
| Contains more Vitamin KVitamin K | +194.7% |
| Contains more FolateFolate | +452.6% |
| Contains more CholineCholine | +89.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +290.5% |
| Contains more Vitamin B2Vitamin B2 | +23.6% |
| Contains more Vitamin B3Vitamin B3 | +473.5% |
| Contains more Vitamin B5Vitamin B5 | +36.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 95µg | 108% |
| Vitamin B1 | 0.713mg | 0.115mg | 50% |
| Selenium | 27.9µg | 2.8µg | 46% |
| Copper | 0.893mg | 0.524mg | 41% |
| Iron | 5.07mg | 1.96mg | 39% |
| Fiber | 15.5g | 6.2g | 37% |
| Vitamin B3 | 1.174mg | 6.733mg | 35% |
| Zinc | 2.28mg | 5.96mg | 33% |
| Potassium | 1393mg | 427mg | 28% |
| Starch | 34.17g | 14% | |
| Protein | 21.42g | 14.73g | 13% |
| Calcium | 113mg | 21mg | 9% |
| Manganese | 1.148mg | 1.329mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B5 | 0.785mg | 1.074mg | 6% |
| Choline | 66.2mg | 35mg | 6% |
| Vitamin B6 | 0.474mg | 0.391mg | 6% |
| Carbs | 62.55g | 74.9g | 4% |
| Vitamin E | 0.21mg | 0.82mg | 4% |
| Vitamin B2 | 0.212mg | 0.262mg | 4% |
| Phosphorus | 411mg | 433mg | 3% |
| Vitamin K | 5.6µg | 1.9µg | 3% |
| Polyunsaturated fat | 0.407g | 0.676g | 2% |
| Calories | 347kcal | 357kcal | 1% |
| Fats | 1.23g | 1.08g | 0% |
| Net carbs | 47.05g | 68.7g | N/A |
| Magnesium | 176mg | 177mg | 0% |
| Sugar | 2.11g | 2.5g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.235g | 0.156g | 0% |
| Monounsaturated fat | 0.229g | 0.159g | 0% |
| Tryptophan | 0.237mg | 0.179mg | 0% |
| Threonine | 0.81mg | 0.469mg | 0% |
| Isoleucine | 0.871mg | 0.618mg | 0% |
| Leucine | 1.558mg | 1.018mg | 0% |
| Lysine | 1.356mg | 0.629mg | 0% |
| Methionine | 0.259mg | 0.438mg | 0% |
| Phenylalanine | 1.095mg | 0.721mg | 0% |
| Valine | 0.998mg | 0.858mg | 0% |
| Histidine | 0.556mg | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more ProteinProtein | +45.4% |
| Contains more FatsFats | +13.9% |
| Contains more WaterWater | +46% |
| Contains more OtherOther | +126.8% |
| Contains more CarbsCarbs | +19.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +44% |
| Contains less Sat. FatSaturated fat | -33.6% |
| Contains more Poly. FatPolyunsaturated fat | +66.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +195.5% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Fructose
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~equal in
Lactose
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~equal in
Maltose
~0g
~equal in
Galactose
~0g