Beans vs. Wild rice — In-Depth Nutrition Comparison

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How are beans and wild rice different?

Beans have more fiber, copper, vitamin B1, selenium, and potassium; however, wild rice is richer in vitamin B3.
Beans cover your daily need for fiber, 15% more than wild rice.
Beans have 17 times more calcium than wild rice. Beans have 50mg of calcium, while wild rice has 3mg.
Wild rice contains less sugar.
Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of beans is 33.

Beans, baked, canned, no salt added and Wild rice, cooked types were used in this article.

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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.

Beans

Wild rice

Contains more CalciumCalcium	+1566.7%
Contains more PotassiumPotassium	+193.1%
Contains more CopperCopper	+70.2%
Contains more PhosphorusPhosphorus	+26.8%
Contains less SodiumSodium	-66.7%
Contains more SeleniumSelenium	+462.5%

Contains more IronIron

+106.9%

~equal in Magnesium ~32mg

~equal in Zinc ~1.34mg

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.

Beans

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+188.5%
Contains more Vitamin KVitamin K	+60%
Contains more CholineCholine	+202%

Contains more Vitamin EVitamin E	+60%
Contains more Vitamin B2Vitamin B2	+45%
Contains more Vitamin B3Vitamin B3	+199.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.135mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	5.5g	1.8g	15%
Manganese		0.282mg	12%
Copper	0.206mg	0.121mg	9%
Vitamin B1	0.15mg	0.052mg	8%
Selenium	4.5µg	0.8µg	7%
Potassium	296mg	101mg	6%
Vitamin B3	0.43mg	1.287mg	5%
Calcium	50mg	3mg	5%
Choline	30.8mg	10.2mg	4%
Iron	0.29mg	0.6mg	4%
Vitamin B5		0.154mg	3%
Vitamin C	3.1mg	0mg	3%
Phosphorus	104mg	82mg	3%
Vitamin B2	0.06mg	0.087mg	2%
Protein	4.8g	3.99g	2%
Folate	24µg	26µg	1%
Zinc	1.4mg	1.34mg	1%
Vitamin A	5µg	0µg	1%
Vitamin E	0.15mg	0.24mg	1%
Calories	105kcal	101kcal	0%
Fats	0.4g	0.34g	0%
Net carbs	14.99g	19.54g	N/A
Carbs	20.49g	21.34g	0%
Magnesium	32mg	32mg	0%
Sugar	7.78g	0.73g	N/A
Sodium	1mg	3mg	0%
Vitamin B6	0.13mg	0.135mg	0%
Vitamin K	0.8µg	0.5µg	0%
Saturated fat	0.103g	0.049g	0%
Monounsaturated fat	0.035g	0.05g	0%
Polyunsaturated fat	0.172g	0.213g	0%
Tryptophan		0.049mg	0%
Threonine		0.127mg	0%
Isoleucine		0.167mg	0%
Leucine		0.276mg	0%
Lysine		0.17mg	0%
Methionine		0.119mg	0%
Phenylalanine		0.195mg	0%
Valine		0.232mg	0%
Histidine		0.104mg	0%
Fructose		0.2g	0%